Team Lady and the Tramp heat time stats at 10:00am on Saturday morning.

Freedom WOD Classes

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

Strength: No more than 15 Mins
Week Three: Functional Over Reaching
Back Squats 85% + 15lbs of 1RM
10 x 3

Metcon:
In Teams of 3
4 Rounds
Row 800 Meters
60 Wall Balls 20/14
40 Toe To Bar
20 Dips

Only one person can work at a time, You may split reps up how ever you would like. But you must complete all reps at the given station before moving on to the next movement/station.

Elite Competition Class

1.  Conditioning
3 Rounds of Cindy
1 Round of DT
2 rounds of Cindy
1 Round of DT
1 rounds of Cindy
1 round of DT

2.  Squats
3×8 Front Squats

3. Gymnastics Strength
5 Rounds NOT for time of:
5 Weighted Strict Ring Dip
5 Weighted Strict Pul up