Focused and ready to attack any WOD placed in her path!

Are you ready?

Freedom WOD Classes

Warm Up:
Simon says
Hollow/Arch holds

Strength:
2 reps EMOM for 5 min
Wall Walks to Hand Stand Push up

Metcon:
50 Cal Row
40 Deadlift 155/105
30 Box Jumps 24/20
20 KB Swings 53/35

Elite Competition Class

1. Clean and Jerk Complex
10×3-Position Squat Clean + Split Jerk*, climbing
*each complex consists of 4 reps; the three position clean + 1 jerk at the end.
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor

2. Barbell Conditioning
A. Teams of 3, Complete AMRAP 7:
50 Back Squats, 155/105
50 Back Squats, 205/145
AMRAP Back Squat in remaining time at 245/165
divide the work amongst your teammates as you see fit

3 minute rest

B. Teams of 3, Complete AMRAP 7:
50 Push Press*, 135/95
50 Push Press*, 155/105
AMRAP Push Presses* in remaining time at 185/135
*Must be a Push Press, not Jerk.
divide the work amongst your teammates as you see fit

3 minute rest

C. Teams of 3, Complete AMRAP 7:
50 Power Cleans, 135/95
50 Power Cleans, 155/105
AMRAP Power Cleans in remaining time at 185/135
divide the work amongst your teammates as you see fit

3. Conditioning
AMRAP 7 of:
10 Thrusters, 95/65
5 Bar Facing Burpees
10 Hang Power Snatches, 95/65
5 Bar Facing Burpees