Freedom WOD Classes

Warm Up:
3 Rounds
100 M run around the building (back door to front door)
10 MB Cleans
30 Sec Hand Stand Hold
10 MB Cleans

Movement of the Week:
Calf Smash

Strength:
15 Min
Double Under Flight Simulator

Metcon:
3 Rounds
400 M Run
21 KB Swing 53/35
12 HSPU

Elite level 10 min Cap
Intermediate Level 12 min Cap
Beginner Level 14 min Cap

Elite Competition Class

1. Conditioning
Teams of 3
AMRAP 20:
15 Calorie Row
12 Power Snatches (75/55#)
9 TTB
*1 Athlete completes a full round before switching

2. Active Recovery
10:00 of easy Bike or Row