New Hoodies are getting printed and should be here in 3 weeks time!
Freedom WOD Classes
Mobility:
2 min Shoulder Drills
Strength:
2 reps EMOM for 5 min
Wall Walks to Hand Stand Push up
Metcon:
4 min AMRAP
5 HSPU
10 Sit ups
rest 1 min
4 min AMRAP
5 Push ups
10 Sit ups
Rest 1 min
4 min AMRAP
5 ring Dips
10 Sit ups
Elite Competition Class
1. Clean and Jerk
EMOMx10:
Odd: 3 Squat Clean and Jerks – you choose the weight
Even: 3 Squat Snatches – you choose the weight
set up 2 bars and alternate every minute
2. Conditioning
5 RFT
7 DL, 275/185
30 Air Squats
7 Strict HSPU