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Freedom WOD Classes

Warm Up:
Junk Yard Dog

Movement of the Week:
Tricep Smash
https://www.youtube.com/watch?v=lEbdcYUSTBQ

Strength:
Max Out Week 3
Max Effort 500 M Row
Rest, then
1:00 Min Max Effort Cal On The Assault Bike

Metcon:
15-12-9 10:00 Min Cap
Front Squats 95/65 No Ghost Riding Show Control Up and Down
Bar Facing Burpees

Elite Competition Class

1. Gymnastics Conditioning
A.  1 sets of 20 unbroken muscle-ups
B.  2 sets of 12 unbroken muscle-ups
C.  3 sets of 8  unbroken muscle-ups
D.  4 sets of 7 unbroken muscle-ups
E.  5 sets of 5 unbroken muscle-ups

2. Conditioning
For time:
1 Round:
800m Row
30 KB Swings (32/24kg)
30 Pull-ups
2 Rounds:
30 Cal Bike
30 Box Jumps (24/20″)
30 Wallballs (20/14#)
1 Round:
800m Row
30 KB Swings (32/24kg)
30 Pull-ups