Freedom WOD Classes

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

Movement of the Month:
Accumulate 7 mins Every Monday, Wednesday, and Friday
Passes / Active / Dynamic Hanging

I want to see pictures on social media outlets of you all hanging somewhere other than the gym. Have fun with it!

Strength:
“A Week”
Bench Press
1 x 5 @ 75%
2 x 3 @ 85%
3 x 1 @ 95%

Metcon:
Tabata 20/10
Thrusters 75/45
Double Unders
Sit Ups

Elite Competition Class

1.  Strength Conditioning
4×8 unbroken Cleans, climbing – rest as needed

2.  Strength Conditioning
3×10 Bench Press,  climbing – rest as needed

3.  Strength Conditioning
5RFT:
5 Front Squats – you choose the weight
5 Weighted Pull ups – you choose the weight
5 Weighted Ring Dips – you choose the weight

4.  Conditioning
2 RFT:
20 Thrusters, 95/65
20 Pull ups
20 Wall Balls
20 Calorie Row