Freedom WOD Classes

Warm Up:
Burpees to Fall Out Boy – Beat It

Gymnastic WOD:
4 Rounds not for time but have 15 mins to complete
5 KB Turkish Get up
7 Russian KB Swing
9 Single Leg KB Deadlift (each leg)

Strength:
“C Week”
3 Sets Unbroken Toes-2-Bar At 50% + 1 of your Max Effort Pull Ups
Example my max effort pull ups was 40, then I will perform 3 sets of 21 unbroken pull ups

Metcon:
4 Rounds
5 Ring Dips
10 Burpees
15 Deadlifts 135/95

Elite Competition Class

1.  “Eva”
5 RFT
800m Run
30 KBS, 2/1.5 pood
30 Pull ups