Freedom WOD Classes

Warm Up:
Plate Warm Up

Movement of the Week:
Couch/Wall Stretch 2 mins per leg

Strength:
5 Min EMOM
T-2-B
5 Beginners/Intermediate
10 Intermediate/Advanced

Metcon:
3 Rounds
100 Double Unders 2:1 Single Unders
25 Sit Ups
25 Burpees

Elite Competition Class

1. Conditioning
5 Rounds, NOT for time
21 Calorie Bike (15 Assault)
15 Wallballs (20/14)
9 Deadlifts (185/135)