Freedom WOD Class
Mobility
Strict or Weighted Ring Dips
5-5-5-5
Metcon:
4 Rounds:
Row (Cals) 1 Min M.E
Wall Balls 1 Min M.E
Hang Power Clean (95/65#) 1 Min M.E
Double Unders 1 Min M.E
Rest 1 Min
Elite Competition Class
10-8-6-4-2 Front Squats
Metcon:50-40-30-20-10 Wall Balls
100-80-60-40-20 Double unders
