Freedom WOD Classes
Warm Up:
Dodge Ball!
Strength/Skills:
55 Cal Row, Note work on posture and form and find a good resistance setting that works best for you.
Metcon:
3 Rounds
20 KB Swings 53/35
30 Sit Ups
Elite Competition Class
1. Clean/Jerk
Take 15 minutes to build to a heavy Clean/Jerk
2. Conditioning
15 Min AMRAP
60 Cal Row
15 Strict Pull-Ups
15 KB Swings 53/35
60 Cal Row
15 Strict Pull-Ups
15 KB Swings 53/35
