First day of school picture!

Freedom WOD Classes

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

Strength:
“B Week”
Accessory Gymnastic WOD
5 Rounds (not for time but you only have 15 mins to complete)
5 Toe nail support Muscle Up progression (if you have MU then 1-5 as strict as possible)
10 Sec Hand Stand Hold (free standing, against wall or off of a box)

Metcon:
20 Dips
Then:
21-15-9 reps
Hand Stand Push Ups
KB Swings 53/35
Double Unders
Then:
20 Dips

Elite Competition Class

1. Clean
5 sets of: 1 squat Clean + 2 Front Squats, climbing

2. Jerk
5 sets of:  2 Front Squats + 1 Split Jerk

3. Gymnastics Conditioning
If your best set of unbroken Muscle ups is over 20 complete: 2 sets of 15+ unbroken with unlimited rest
If your best set of unbroken Muscle ups is between 15-20 reps complete: 3 sets of 10 unbroken with unlimited rest
If your best set of unbroken Muscle ups is between 10-14 reps complete: 4 sets of 7 unbroken with unlimited rest
If your best set of unbroken Muscle ups is under 10 reps complete: 5 sets of 5 unbroken with unlimited rest

4.  Conditioning
30 Power Snatches, 75/55
45 Bar Facing Burpees
60 Thrusters, 75/55
45 Bar Facing Burpees
30 Power Snatches, 75/55