Freedom WOD Classes

Warm Up:
Double Under Flight Simulator

Movement of the Week:
Accumulate 2 mins Each Leg Every Day
Piriformis/Glutes Lax Ball Rolling

Strength:
“B5 Week”
Strict Press
1 x 5 @ 75% + 10 lbs
2 x 3 @ 85% + 10 lbs
3 x 1 @ 95% + 10 lbs

Metcon:
5 rounds
30 Double Unders 2:1 Singles
7 Touch and Go Power Clean and Jerk 135/95 (This means no ghost riding)

Elite Competition Class

1.  Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/3+1)2

2.  Clean Pull
(95%/3)4

3.  Front Squat
(78%/4)5

4.  Conditioning
For time:
7-6-5-4-3-2-1
Deadlifts (405/285#)
Muscle-ups