Freedom WOD Classes

Mobility

Deadlifts

3 x 8

Metcon Tabata:

Goblet Squats (35/20)
KB Russian Twists (35/20)
Goblet Step-ups (35/20# on 20 inch box)
V-ups or Sit-ups

Elite Competition Class

1. Clean
EMOMx7: Power Clean + Squat Clean

2. Conditioning
AMRAP 5:
5 muscle-ups
10 cleans, 155/105

3. Conditioning

5 x 15 Calorie Row, :30 rest between sets
Rest 5 mins
4 x 15 Calorie Row, :30 min rest between sets
Rest 4 mins
3 x 15 Calorie Row, :30 min rest between sets
Rest 3 mins
2 x 15 Calorie Row, :30 min rest between sets
Rest 2 mins
1 x 15 Calorie Row