Stud! Nothing more to say…

Freedom WOD Classes

“Junkyard dog” warm up

Strength:
5 min EMOM
Front Squat at 70% of 1RM x 5 reps

Squat Cleans
70% x 5
75% x 5

Metcon:
15 minutes AMRAP
5 Squat Cleans 95/65
5 Bar facing burpees

Elite Competition Class

1. ECC Qualifier WOD 1
3 RFT:
7 Muscle ups
7 Squat Clean Thrusters, 165/110

2. Goat Work
EMOMx20:
Odd: 1-5 reps of a movement you need to work on.
Even: 1-5 reps of a movement you need to work on.