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Freedom WOD Classes

Warm Up:

Strength:
5 min EMOM
Back Squat at 75% of 1RM x 5 reps

10 min to Clean
Warm up set then
75% x 5
80% x 3

Metcon:

3 Rounds
10 C2B Pull ups
10 Deadlift, 165/115
10 Hand Release Push Ups

Elite Competition Class

1. Squat
1RM Back Squat

2. Gymnastics Benchmark
Your Choice of 1 set of max unbroken reps of Muscle ups or Pull ups

3. Conditioning:
500m Row Time Trial

4. Conditioning
5 RFT:
7 unbroken TTB  + 14 unbroken Wall Balls (30/20) + 21 unbroken Double unders
Rest :30 between rounds