The opportunity is there, smile and introduce yourself to 16.2!

Freedom WOD Classes

Warm Up:
D.R.O.M.S

Mobility:
Quad and calf smash

Skills:

Metcon:
4 Round Vs.

KB Swings
20 V-Ups

1 Athlete accumulates as many KB Swings as possible while the other performs 20 V-Ups. 1 Round is complete after both athletes have performed KBS and 20 V-Ups.

Elite Competition Class

1. Snatch
3×1 Squat Snatch at 80%

2. Squat
3×10 Back Squat

3. Conditioning
5 rounds of:
12 Dumbbell Snatches – you choose the weight
9 Bench Presses – you choose the weight
6 Bar Muscle-ups

4. Row Conditioning
A. 3x300m, :10 rest
2 minute rest
B. 3x250m, :15 rest
2 minute rest
C. 3x200m, :20 rest