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Freedom WOD Classes

Warm Up:
3 Rounds
7 Wall Balls
7 Hollow Body Swings

Movement of the Week:
5 Mins to
Accumulate As Much Time In The Bottom Of You Air Squats

Strength:
5 Min EMOM
Burpees
7 Beginners/Intermediate
12 Intermediate/Advanced

5 Min EMOM
Toe-2-Bar
6 Beginners/Intermediate
11 Intermediate/Advanced

Metcon:
10 Rounds 18 min Cap
4 Handstand Push Ups
8 Med Ball Cleans 20/14
4 Pull Ups
8 KB Swings 53/35

Elite Competition Class

1. Conditioning
For time:
30 Hang Squat Cleans (135/95#)
30 HSPU
30 Thrusters (135/95#)
30 Box Jumps Overs (24/20#)
30 Overhead Squats (135/95″)
30 C2B Pull-ups

2. Barbell Conditioning
With a partner, “you go – I go style”
5 Clean and Jerks (225/155#)
4 Clean and Jerks (245/165#)
3 Clean and Jerks (265/175#)
2 Clean and Jerks (285/185#)
1 Clean and Jerk (305/195#)

3. Burner Conditioning
4RFT:
18-12-9-6 T2B*
18 Wallballs (20/14#)
*Rep scheme is designed so you can go unbroken with no transitions.  Go hard and hold on.