Freedom WOD Classes

Warm Up:
EMOM for 5 mins
15 Double Unders Beginner/Intermediate (Try to stay away from scaling to singles)
30 Double Unders Intermediate/Advanced (Try to go unbroken)

Strength:
Week 3 of squatting everyday
20 mins to perform:
Bar x10
35% x10
45% x5
55% x5
65% x3
75% x3
85% X3
95% X1
Work up to a 1RM.

Metcon:
Tabata 20 sec on / 10 sec off
Bench Press 75/50
Sit ups
Row meters
Pistol Squats

Elite Competition Class

1.  Conditioning
Teams of 3:
100 Cal Row
100 Box Jump Overs, 24/20″
100 Thrusters, 95/65
100 TTB
100 Thrusters, 95/65
100 Box Jump Overs, 24/20
100 Cal Row