Freedom WOD Classes

Warm Up:
Med Ball Warm Up

Movement of the Week:
Accumulate 2 mins Each Leg Every Day
Partner Calf Crush

Strength:
“C4 Week”
10 Min EMOM
3 Split Jerk  75% of 1RM

Metcon:
8 Rounds
8 Deadlift 95/65
8 Push Press 95/65

No Ghost Riding! The weight is light enough for you to control through the entire wod.

Elite Competition Class

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

2.  Clean Pull
(85%/3)4

3.  Front Squat
(70%/4)5

4.  Conditioning
AMRAP 20:
5 Bar Muscle-ups
10 Chest Slapping Push-ups
15 Air Squats
20 Calorie Row

5.  Stamina Conditioning
EMOMx6:
Odd:  AMRAP TTB
Even:  Rest