Freedom WOD Classes

Warm Up:
3 Rounds
10 Ring Row
10 Thrusters Unloaded Bar

Mobility:
Tricep smash on barbell 2 min/arm

Strength – 12 Min Limit
3 Supersets
8 – 12 Bench Press
8 -12 Pull-Ups (Strict, Negative, Weighted, banded)
Rest 2-3 minutes

Metcon: 15 Min Cap
For Time:
21-15-9
Dips
Ring Rows
Box Jumps

Elite Competition Class

1. Power Clean
(65%/2)3

2. Clean Pull
(75%/3)3

3. Back Squat
(65%/2)3

4. Conditioning
3 RFT:
15 Burpee Box Jump Overs, 24/20
12 Power Cleans, 185/135
9 Ring Muscle ups