Freedom WOD Classes

Obstacle course
Agility Ladder
Dots
MB jumps
Cone run

Strength:
6 min EMOM
Strict Press at 60% of 1RM x 5 reps

Jerk
60% x 5
65% x 5
70% x 5

Metcon:
2 Rounds of:
20 Push Ups
20 Sit Ups

Then Run 400 M

2 Rounds of:
20 Push Ups
20 Sit Ups

Elite Competition Class

1. Squat
Work up to a single heavy Back Squat

2. Rowing
Row 5 mins for max meters
Rest 5 mins
Row 3 mins for max meters
Rest 3 mins
Row 1 min for max meters

3. Gymnastics
1-2-3-4-5-6-7 unbroken Muscle ups