Freedom WOD Classes

Warm Up:
Partner MB Warm Up

Strength:
“B2 Week”
Accessory Gymnastic WOD
3 Rounds (not for time but you only have 15 mins to complete)
12 Dragon Flags or Anchor Point Toe-2-Bar  https://www.youtube.com/watch?v=-figIPF8H_w
12 Hip Extenstions
12 MB Sit Ups

Metcon:
Tabata 20/10
Sit Ups
Push Ups
Ring Row
MB Russian Twist 20/14

Elite Competition Class

1. Conditioning
With a running clock…

AMRAP 5:
21 Cal Row
21 DL (95/65)

Rest 5:00

AMRAP 5:
15 Cal Row
15 FS (95/65)

Rest 5:00

AMRAP 5:
9 Cal Row
9 Thrusters (95/65)