Freedom WOD Classes

100 Double unders for time

Strength:
5 min EMOM
Front Squat at 80% of 1RM x 3 reps

Squat Cleans
75% x 3
80% x 3

Metcon:
Happy early B-Day Flint!
3 Rounds
5 min AMRAP
11 HSPU
13 Burpees
80 Double Unders 2:1 singles

Rest 2 mins between rounds

Elite Competition Class

1. Conditioning
“ECC Qualifier WOD 4”
For Time:
30 1-arm alternating DB Snatches, 70/50
100 Double Unders
20 1-arm alternating DB Snatches, 70/50
100 Double Unders
10 1-arm alternating DB Snatches, 70/50
100 Double Unders

2. Squat
EMOMx5: 2 Front Squat, across