Freedom WOD Class

Warm Up – 5 mins

2 Rounds w/ unloaded barbell
8 RDL
8 DL
8 Front Squat
8 Power Snatch
8 OHS
8 Squat Snatch

1RM Testing – 25 Minutes – on a strict clock

Snatch

Thruster (from rack)

*Only 1RM if technique permits! Otherwise, perform technique / barpath drills

Metcon: 10 Min Cap

21-15-9
HSPU
Box Jump
Medball Cleans (20/14)

Elite Competition Class – 3/20

1. Row Conditioning
5 Rounds:
1:40 On / :20 Seconds Off
Rest 2:00
4 Rounds:
1:40 On / :20 Seconds Off

2. Conditioning
4 Rounds, On the 4:00:
12 Thrusters (95/65)
15/12 Calorie Bike
18 x 10 Meter Shuttle Sprints

3. Midline
Not For Time:
21-18-15-12-9
GHD Sit-Ups
:20 Second L-Sit Hold After Each Set