Freedom WOD Classes

Warm Up:
400 M Run
And
500 M Row

Strength:
“B2 Week”
Accessory Gymnastic WOD
3 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:
12-9-6 reps
DeadLift 225/170
Muscle-ups or 2:1 C-2-B Pull Ups

Elite Competition Class

1. Conditioning
AMRAP 9
9 Kettlebell Swings (53/35)
9 Burpees
9 Kettlebell Swings (53/35)
9 Box Jumps (24/20)

2. Conditioning
10-9-8-7-6-5-4-3-2-1 Thruster, 115/80
100-200-300-400-500-600-700-800-900-1000m Row