Who needs a washing machine when you have wash boards! 

Freedom WOD Classes

Warm Up:

Strength:
EMOM for 5 mins
5 Strict Pull Ups beginner/intermediate
10 Strict Pull Ups intermediate/advanced

Metcon:
Rotating Tabata 40 on/20
Row for M
Russian KB Swings 53/35
Pull Ups

Elite Competition Class

1. Snatch
A. Work up to a heavy Snatch Balance with 3 second hold in the bottom
B. Work up to a heavy Snatch from the low hang (below knees) with 3 second hold in the bottom

2. Conditioning
AMRAP 9 of:
3-6-9-12…
Clean and Jerk, 135/95
TTB