Freedom WOD Classes

Warm Up:
15 min Cap
Double Under Flight Simulator

Movement of the Week:
Quad Smash

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

Metcon:
150 Push Ups
EMOM 4 Box Jumps 24/20 (starting with bj at min 0:00)

Elite Competition Class

1. Strength
A. 3×8 Strict Press @ 60% of 1 RM
B. 3×3 Pausing Front Squat @ 60% or 1RM”

2. Conditioning
EMOMx8:
Odd: 15/12 Cal Bike
Even: 30 Sit-ups