Freedom WOD Classes

Warm Up:
400 M Run
12-9-6
KB Swings
Kipping Swings
400 M Run

Movement of the Week:
Quad Smash

Strength:
Strict Press
3×5 at 65%

Metcon:
7 Min AMRAP
1-1-2-2-3-3-4-4…
Thrust 95/65
Pull Up

Elite Competition Class

1. Clean & Jerk
60%/2
65%/2
70%/2
(75%/2)2

2. Clean Pull
(80%/4)4

3. Front Squat
(75%/3)3

4. Conditioning
AMRAP 6:
42 Double-unders
30 Wallballs (20/14#)
18 T2B
Rest 5 mins
AMRAP 6:
21 Double-unders
15 Wallballs (20/14#)
9 T2B