Freedom WOD Classes

Warm Up: 
2 Rounds
15 Unloaded Barbell Pendlay Rows
15 Deadlift
30 Sec Hollow Hold

Mobility:
Lax ball Shoulder/Chest

Strength:
8 mins
3×4 Split Jerk Strict Press at 65% of Strict press 1RM
(scale to regular strict press for new athletes)

8 mins
3×4 Split Jerk  Balance at 65% of Jerk 1 RM

Metcon:
8 Min AMRAP
7 Deadlifts 135/95
12 Push Ups
Rest 2 Mins 
8 Min AMRAP
12 Sit Ups
7 Strict Pull Ups

Elite Competition Class

1)Barbell Cycling
2 Rounds:
10 Power Cleans (205/145)
10 Front Squats (205/145)
10 Push Jerks (205/145)
Rest 2:00

2)Conditioning
2 Rounds For Time:
400 Meter Run
21/15 Calorie Bike
12 Squat Cleans (155/105)

3)Odd Object
2 Rounds For Time:
200 Meter Kettlebell Front Rack Carry (53’s/35’s)
400 Meter Bodyweight Sled push
60  Double Unders