Freedom WOD Classes

Warm Up:
15-12-9
KB SDLHP
Kipping swings

Movement of the Week:
Accumulate 3 mins Each Leg Every Day
High Hamstring Lax Ball Mobility https://www.youtube.com/watch?v=VQtwaPoK-UM

Strength:
“A5 Week”
Back Squats
1 x 5 @ 75% + 10 lbs
2 x 3 @ 85% + 10 lbs
3 x 1 @ 95% + 10 lbs

Metcon:
5 Rounds
15 Box Jumps 24/20
15 Pull Ups
15 Wallballs 20/14

Elite Competition Class

1.  Snatch
60%/4
65%/4
70%/4
(75%/4)2

2.  Back Squat
60%/4
70%/4
75%/4
(80%/4)2

3.  Conditioning
10RFT:
7 SDHP (95/65#)
7 Front Squats
7 Push Jerks

4.  Gymnastics Conditioning
Ninjas:  8×4 Unbroken Muscle-ups, rest as needed between sets
Advanced:  10×3 Unbroken Muscle-ups, rest as needed between sets
Intermediate:  16×2 Unbroken Muscle-ups, rest as needed between sets
Novice:  30×1 Unbroken Muscle-ups, rest as needed between sets
*Compare times to last Monday. The goal isn’t to beat your time, but to simply compare and learn.