Freedom WOD Classes

WARM UP:
Duck walk tag
4 Rounds of
90 second
Play tag but members have to move around by duck walking.

Strength:
5 min EMOM
Front Squat at 90% of 1RM x 1 reps

Clean Pull (Panda Pulls) using % of snatch 1RM
100% x 5
110% x 3
120% x 1

Sq Clean
90% x 1
95% x 1

Metcon:
FRIDAY THE 13TH
DEATH by SNATCH 75/55
*DURING REST TIME, HOLD A STATIC SQUAT*

REST 2 mins

DEATH by BACK SQUATS 75/55
*DURING REST, HOLD A STATIC PLANK*

Elite Competition Class

1. Conditioning
ECC Qualifier WOD 5
“Hollyman”
30 RFT:
5 Wall Balls, 20/14
3 HSPU
1 Clean, 225/155

2. Squat
Work up to a 1RM Box Back Squat with bands or chains – box should be just below parallel.

3. Gymnastics
4 sets of 60% of your best set of unbroken muscle ups – unlimited rest between sets.
For example, if your max Muscle up is 10 reps, do 4 sets of 6 unbroken with as much rest as needed between sets.