Chris Colon repping CFDNR well at this years Monster Mash. He is currently looking for a partner to do Jingle all the weights in December. Hit him up if you would like to partner with him!

Freedom WOD Classes

Warm Up: 5 mins
3 Rounds
8 Single Leg KB RDL (each leg)
8 Russian KB Swing
8 Goblet Sq

Mobility: 
LAX Ball Thoracic Spine

Strength:
8 mins
3×4 Split Jerk Strict Press at 70% of Strict press 1RM
(scale to regular strict press for new athletes)

8 mins
3×4 Jerk Balance at 70% of Jerk 1 RM

Metcon:
30-20-10 reps
V-Ups
Box Jumps 24/20
Shoulder To Overhead 75/55

Elite Competition Class

1)Barbell Cycling
5 Clusters (165/115)
3 Clusters (185/135)
1 Cluster (205/145)
Rest 2:00
5 Clusters (185/135)
3 Clusters (205/145)
1 Cluster (225/155)
Rest 2:00
5 Clusters (205/145)
3 Clusters (225/155)
1 Cluster (245/165)

2)Gymnastics
Alternating On the Minute x 10 (5 Rounds)
B) 200 Meter Run with Weight Vest (20/14)
B) Max Strict Chest to Bar Pull-ups in 30 seconds with Vest (20/14)

3)Conditioning
5 Rounds:
12 Reverse Dumbbell Lunges (70/50)
9 Dumbbell Clean and Jerks (70/50)
6 Bar Muscle-Ups