Freedom WOD Classes

 Warm Up:
Wall Ball Hot Potato (Squat then throw)
5 Burpees for penalties

Strength:
12 min EMOM:
Odd: 12 Scap pull ups
Even: 7 Dips

Metcon:
6 Rounds
10 KB Swings 53/35
10 Ring Rows
10 Box Jump 24/20

Elite Competition Class

1. Clean and Jerk
Work up to a heavy complex of: Power Clean + Hang Squat Clean + Push Jerk + Split Jerk

2.Conditioning
AMRAP 10:
Ascending Ladder by 2’s of:
OHS, 95/65
Box Jump Overs, 24/20

3. Accessory Strength Work
4×8 Front Rack Step ups
Set up a stack of plates 12-20″ off the floor and do 8 step ups on one leg before moving to the next. Don’t push off the trailing leg.