Freedom WOD Classes

Warm Up:
3 Rounds
7 Scap Pull Ups
7 Push Ups
7 SDLHP

Movement of the Week:

3×8-10  of 90/90

3×8-10 of Rear Fly

Strength:
5 Min EMOM
Burpees
10 Beginners/Intermediate
15 Intermediate/Advanced

Metcon:
16 Min AMRAP
2 Muscle Ups (rings, bar, banded or jumping)
4 Burpees
8 KB Swings 53/35

Elite Competition Class

1. Conditioning
25 Cal Bike
25 Cal Row
5 Rounds of C2B “Cindy”
20 Cal Bike
20 Cal Row
4 Rounds of C2B “Cindy”
15 Cal Bike
15 Cal Row
3 Rounds of C2B “Cindy”
10 Cal Bike
10 Cal Row
2 Rounds of C2B “Cindy”
5 Cal Bike
5 Cal Row
1 Round of C2B “Cindy”
*C2B Cindy = 5 C2B Pull-ups, 10 Push-ups, 15 Squats

2. Stamina
EMOMx10
10 Power Cleans (155/105#)
10 Kipping HSPU