Freedom WOD Classes
Warm Up:
3 Rounds
4 Dragon Flags or Anchor Point Toe-2-Bar https://www.youtube.com/watch?v=-figIPF8H_w
6 Hip Extensions
8 Hollow Body Kipping Swings
Movement of the Week:
2 mins per leg Couch Stretch
Strength:
5 Min EMOM
Burpees
8 Beginners/Intermediate
13 Intermediate/Advanced
5 Min EMOM
Toe-2-Bar
7 Beginners/Intermediate
12 Intermediate/Advanced
Metcon:
Happy Birthday Annie and Genna Campain!
Annie/Jenny
50 Double Unders 2:1 Singles
50 Sit Ups
20 Back Squats 45/35
200 M Run
40 Double Unders 2:1 Singles
40 Sit Ups
20 Back Squats 45/35
200 M Run
30 Double Unders 2:1 Singles
30 Sit Ups
20 Back Squats 45/35
200 M Run
20 Double Unders 2:1 Singles
20 Sit Ups
20 Back Squats 45/35
200 M Run
10 Double Unders 2:1 Singles
10 Sit Ups
20 Back Squats 45/35
200 M Run
Elite Competition Class
1. Run Conditioning
Run 18 minutes nonstop
2. Conditioning
ARMAP 30:
Teams of 3:
12 Calorie Row
12 Power Snatch (95/65#)
12 Wallballs (20/14#)
12 T2B
*Full rounds, then change partners