Freedom WOD Classes
Warm Up:
400 M Run
20 Air Squats With 3 Second Pause At The Bottom
Movement of the Week:
Accumulate 2 mins Each Leg Every Day
Piriformis/Glutes Lax Ball Rolling
Strength:
“B5 Week”
Front Squats
1 x 5 @ 75% + 10 lbs
2 x 3 @ 85% + 10 lbs
3 x 1 @ 95% + 10 lbs
Metcon:
4 Rounds
20 Hang Power Snatch 95/65 (No Ghost Riding, Control Your Weight Down)
20 Box Jumps 30/24
Elite Competition Class
1. Snatch
60%/4
70%/4
75%/4
(80%/4)2
2. Snatch Pull
(95%/3)4
3. Back Squat
(80%/4)5
4. Conditioning
“Nasty Girls”
3 RFT:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95#)