Freedom WOD Classes

Warm Up:
Nero Mobility (test re-test)
then
2 Rounds
250 Row
10 Glute bridges
6 Single Leg Broad Jumps land in squat

Mobility: 5-8 min
Partner Hamstring barbell smash
Barbell chest/shoulder smash

Strength: 10 min
10 Min EMOM
Odd: 8-10 Sit Ups
Even: 8-10 Ring Rows

Metcon:
Every 2 mins for 14
3 Muscle Ups or 6 C-2-B Pull Ups
5 Deadlifts 225/155 Scaled 135/95
7 Box Jumps 24/20

Elite Competition Class

1)Strict Handstand Push-ups
3 Rounds:
40% of Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups
20% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.

2)Row Conditioning
7 Rounds:
40 seconds on, 1:20 rest

3)Conditioning
4 Rounds:
10 Deadlifts (365/225)
25 GHD Sit-Ups
40/30 Calorie Assault Bike

4)Midline
Accumulate 75 Weighted Hip Extensions (35/25)