Freedom WOD Classes

Mobility:
Shoulders Barbell crush
2 min Shoulder drill

Strength:
10 min EMOM
5 Scap Pulls
3 Kipping Pull Ups
5 T-2-B
The goal is to go unbroken each round

Metcon:
Partner up! Each person will perform 4 rounds of Air Squat. One partner will Air Squat, while other partner performs as many reps as possible at Pull Ups. Once all 75 Air Squats have been performed you must switch movements. The name of the game is “Versus” so the person with the most Pull ups at the end of the 4 Rounds wins

4 Round Versus
75 Air Squats
AMRAP Pull Ups

Elite Competition Class

1. Conditioning
“Satan’s Whiskers”
3 RFT:
10 C2B Pull ups
10 Front Squats, 165/115 – no rack
10 Burpees

2. Gymnastics Conditioning
3×20-30 unbroken C2B Pull ups, minimal rest between sets.

3. Rowing
50 Calorie Row for time
Rest equal time
30 Calorie Row for time
Rest equal time
15 Calorie Row for time