Freedom WOD Classes

Front Squats

8 x 4

Metcon:

5 Rounds for Time:

9 Hang Cleans (135/95)

10 C2B Pull-ups

Elite Competition Class

1. Conditioning
5 Rounds of for max reps of:
1 min of Strict Pull ups
1 min of KB Hang Squat Clean Thrusters, 35/25
1 min of Row for Calories
1 min of Bench Press, 135/95
1 min of Rest

2. Skills
6 Min AMRAP
accumulate :10 in a freestanding HS Hold
accumulate :20 in a HS Hold against Wall