Freedom WOD Classes

“Junkyard dog” warm up

Strength:
6 min EMOM
Back Squat at 80% of 1RM x 3 reps

Sq Snatch
70% x 3
75% x 3
80% x 3

Metcon:
“Kelly”
5 Rounds With a 25 min cap
400 meter Run
30 Box Jumps 24/20
30 Wall Balls 20/14

Elite Competition Class

1. Conditioning
7 Rounds:
11 Front Squats (135/95)
10 Push Jerks (135/95)

2. Snatch
5x Snatch Complex of: Snatch Pull + Snatch + OHS, climbing

3. Gymnastics
5×15 unbroken C2B Pull ups for time, rest as little as possible between sets.