Freedom WOD Classes

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

Neurological Mobility

Strength:
15 minutes to find 1RM Back Squat

Metcon:
Festivus WOD 1). “25 To Life”
10-minute time cap
25 wall ball 20/14
25 air squat
25 no-rock hand-release push-ups
25 double unders OR 50 single unders
25 American kb swings 53/35
25 double unders OR 50 single unders
25 no-rock hand-release push-ups
25 air squat
25 wall ball

Elite Competition Class

1. Complex
5 Rounds for weight not time. Rest as needed
3 Hang Power Cleans
5 Thrusters
7 Back Squats

2. Conditioning
Death By Wall Balls (11’/10′)