Freedom WOD Classes

Warm Up:
3 Rounds (not for time but you only have 15 mins to complete)
6 Dragon Flags or Anchor Point Toe-2-Bar  https://www.youtube.com/watch?v=-figIPF8H_w
10 Russian KB Swings
20 Sec Hallow Body Hand Stand Hold

Movement of the Week:
Hip Flexor Exercise
6 Mins to perform Every Day
3 rounds  10 reps of each: Right Leg Only, Left Leg Only, and Both Legs at the same time. You can sit against a wall if needed. When working with the right leg sit in a straddle with your left hand placed in between your legs and your right hand outside of your right leg. Switch it for the left leg. When working both legs place both hands in between your legs.

https://www.youtube.com/watch?v=X_pv-8qlYgQ

Strength:
De-load Week
10 Min EMOM
3 Hand Stand Push Ups

Metcon:
21 Power Snatch 95/65
21 Double Unders
21 Toe-2-Bar
15 Power Snatch 95/65
15 Double Unders
15 Toe-2-Bar
9 Power Snatch 95/65
9 Double Unders
9 Toe-2-Bar

Elite Competition Class

1. Conditioning
Teams of 3:
100 Calorie Bike
75 Calorie Row
50 Power Snatches (115/80#)
100 Calorie Bike
75 Calorie Row
50 Clean and Jerks (115/80#)
100 Calorie Bike
75 Calorie Row
50 Thrusters (115/80#)