Freedom WOD Classes

Warm Up:
Plate Warm Up

Movement of the Week:
Accumulate 2 mins Each Leg Every Day
Partner Calf Crush

Strength:
“C4 Week”
10 Min EMOM
2 Bar MU or 4 Chest-2-Bar Pull Ups

Metcon:
13 Min AMRAP
3 Strict Pull Ups
6 HSPU
9 Front Squats 75/45

Elite Competition Class

1.  Strength Conditioning
20 Thrusters (135/95#)
Rest 3 Min
15 Thrusters (185/135#)
Rest 3 Min
9 Thrusters (205/145#)

2.  Condtitioning
EMOMx5:
12 Hang Power Cleans (135/95#)
Directly into:
EMOMx5:
12 Hang Push Jerks (135/95#)
Directly into:
EMOMx5:
12 TTB
Directly into:
3RFT:
21-15-9 Calorie Row
42-30-18 Wallballs (20/14#)