Freedom WOD Classes

Warm Up:
2 Rounds
250 Row
10 Lunges each leg

Mobility: 5-8 min
Quad Barbell Smash

Strength: 10 min
5 Min EMOM
8-10 Ring Rows

Metcon:
4 Rounds
400 M Run
50 Air Squats

Elite Competition Class

Run Conditioning
3 x 600 Meter Run
rest :30 seconds between efforts
4 x 400 Meter Run
rest :30 seconds between efforts
5 x 200 Meter Run
rest :30 seconds between efforts

Rope Climbs
21 Calorie Ski Erg
5 Legless Rope Climbs
15 Calorie Ski Erg
3 Legless Rope Climbs
9 Calorie Ski Erg
1 Legless Rope Climb
Rest 3:00
21 Calorie Ski Erg
5 Rope Climbs
15 Calorie Ski Erg
3 Rope Climbs
9 Calorie Ski Erg
1 Rope Climb

Conditioning
400 Meter Sled Push
6 Rounds “The Chief” (155/105)
200 Meter Sled Push
4 Rounds “The Chief” (155/105)
100 Meter Sled Push
2 Rounds “The Chief” (155/105)
*Sled loaded to 1/2 Bodyweight
“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats