Freedom WOD Classes

Warm Up:
Row M 200
Then
9-6-3
KB DL
Ring Rows
Push Ups
Then
200 M Run

Movement of the Week:
3 x 10
Scap Pull Ups

Strength:
5 Min EMOM
Hand Stand Push Ups
5 Beginners/Intermediate
7 Intermediate/Advanced

Metcon:
King Kong-ish
3 Rounds
2 Deadlift 315/220 or (80% of 1 RM)
4 Muscle Ups or C-2-B Pull Ups
6 Cleans 185/130 or (75% of 1 RM)
8 Hand Stand Push Ups

Elite Competition Class

1. Conditioning
EMOMx18
Min 1: 18/15 Calorie Row
Min 2: 15 Kipping HSPU
Min 3: 50 DU