Cole Barone, one of our Comp class athletes!

Freedom WOD Classes

Warm Up:
Stick Game

Strength:
EMOM for 5 min
8 Ring Dips
12 Ring Dips

Metcon:
3 Rounds
1 min Max Effort at each station
Toe-2-Bar
Pull Ups
Flutter Kicks
Push Ups
Rest 1 min

Elite Competition Class

1. Conditioning
60 Calorie Row
50 TTB
40 WB, 20/14 (10’/9′ Targets)
30 Power Cleans, 135/95
20 Muscle-Ups