Freedom WOD Classes

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

Mobility:
Leg/Hips

Strength:
Week Four: De-load
10 Min EMOM
3 Front Squats 65% 1RM

Metcon:
2 Rounds
15 Wall Balls
15 Double Unders
15 Sit Ups

Run 400 M

2 Rounds
15 Wall Balls
15 Double Unders
15 Sit Ups

Elite Competition Class

1. Snatch
EMOMx10: 1 Squat Snatch

2. Squat
5×5 Back Squats, across

3. Stamina Builder
6 sets of:
25 seconds to complete as many Ring Muscle ups as possible
35 seconds rest.

4. Stamina Builder
3 Rounds for time of:
20 Thrusters, 95/65
1 minute between rounds