Find your Gym Nemesis… It’s a Versus Workout!

Freedom WOD Classes

Warm Up:
Run 400 M
15 KBS
15 KB DL

Mobility:
Shoulder / Chest Smash 2 min/side
LAX Ball Posterior Shoulder 90 sec / side

Strength – 12 Min Limit
3 Supersets
8-12 Deadlifts (controlled touch and go’s)
8-12 Bent Over Reverse DB Flies

Metcon: 15 Min Cap
Versus Workout 3 Rounds / Person
400 M Run (scale to distance 2:30 pace or less)
M.E Shoulder to OH 115/75

Elite Competition Class

1. Power Clean + Front Squat
60%/2+2
65%/2+2
70%/2+2
(75%/2+2)2

2. Clean Pull
80%/5
(85%/5)3

3. Back Squat
60%/4
65%/4
70%/4
(75%/4)2

4. Conditioning
100 Wallballs (20/14#)
75 GHDSU
50 Calorie Row
25 Power Snatch (135/95)