Freedom WOD Classes

Warm Up:

Strength:
Flight simulator
5-10-15-20-25-30-35-40-45-50

Skills:
20 mins of Squat Snatch technique

Metcon:
15 min AMRAP
5 Snatch 95/65
10 Ring Dips
15 Lunges each leg 95/65

Elite Competition Class

1.  Strength
A.  3×1 Squat Clean
B.  3×2 Bench Press
C.  3×3 OHS

2.  Row Conditioning
25 Calorie Row
25 Box Jumps, 24/20
20 Calorie Row
20 Box Jumps, 24/20
15 Calorie Row
15 Box Jumps, 24/20
10 Calorie Row
10 Box Jumps, 24/20