Tyler, Heidi, Ellis, and Josh

Freedom WOD Classes

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

Strength:
Loading Week
Snatch 75-80% + 10lbs of 1RM
5 x 5

Metcon:
7 Rounds 16 min cap
7 Power Snatches 95/65
20 sit ups
7 Pull Ups

Elite Competition Class

1. Conditioning
“Black and Blue”
5 RFT:
10 Power Cleans, 135/95
10 Burpees

2. Conditioning
EMOMx12
15 Calorie Row
15 GHDSU

KidFit Class

WARM UP:
Lap around the parking lot
3X