Freedom WOD Classes

Warm Up:
400 M Run

Mobility: 10 Min
Shoulders

Gymnastic WOD:
3 Rounds not for time but have 15 mins to complete
10 K-2-E
20 Sec Hand Stand Hold
10 GHD Sit Ups

Strength:
“A2 Week”
10 Min EMOM
8 Pull Ups

Metcon:
50 Rounds 18 min Cap
1 HSPU
2 Burpees
3  Sit Ups

Elite Competition Class

1.  Conditioning
With a running clock…
AMRAP 5:
750m Row Buy-In…In remaining time complete AMRAP:
9 Hang Sq Cln(95/65), 25 DU
Rest 5:00
AMRAP 5:
500m Row Buy-In…In remaining time complete AMRAP:
9 Hang Sq Cln(135/95), 25 DU
Rest 5:00
AMRAP 5:
250m Row Buy-In…In remaining time complete AMRAP:
9 Hang Sq Cln (185/135), 25 DU