Freedom WOD Classes

3 Rounds of Cindy

Strength:
12 min EMOM:
Odd: 10 Scap pull ups
Even: 5 Dips 

Metcon:
15 Minute AMRAP
3 M/U’s or 3 Pull ups & 3 Dips
5 Power Snatch 135/95
7 HSPU’s

Elite Competition Class

1. Conditioning
5 RFT:
10 1-arm DB P.Snatch, 70/50
20 Cal Row

2. Strength
5 Giant Sets of:
5 Weighted Strict Pull ups
5 Weighted Strict Dips
10 Back Rack Lunges, (5/side)
Rest 2-3 mins after each round.

3. Rowing
3x350m, :30 rest
Rest 2 mins
6x70m, 1 minute rest
rest 2 mins
3x350m, :30 rest