Freedom WOD Classes

Warm Up:
15-12-9
KB SDLHP
Kipping swings

Movement of the Week:
Accumulate 5 mins Every Monday, Wednesday, and Friday
Hand Stand Holds

I want to see pictures on social media outlets of you all hanging somewhere other than the gym. Have fun with it!

Strength:
“A3 Week”
Bench Press
1 x 5 @ 75% + 5lbs
2 x 3 @ 85% + 5lbs
3 x 1 @ 95% + 5lbs

Metcon:

12+5+2+1= Happy 20th Bday Cassandra 
12 Min AMRAP
5 Box Jump
2 Clean 165/115
1 Muscle Up (rings or bar)

Elite Competition Class

1.  Clean and Jerk*
A.  1×3 at 60%,
B.  1×3 at 70%,
C.  3×3 at 75%
*All reps are drop from the top

2.  Conditioning
1 Round:
800 Meter Row
80 DU
21 HPC (135/95)

2 Rounds:
400 Meter Row
40 DU
15 HPC (135/95)

3 Rounds:
200 Meter Row
20 DU
9 HPC (135/95)

3.  Gymnastics Conditioning
2 Rounds of:
2 mins of max rep Ring Muscle ups
1 mins of max rep Strict HSPU
2 mins of max rep C2B Pull ups
1 min of max kipping HSPU