Freedom WOD Classes

Warm Up:
Burgener Warm Up

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”
Dead Lift
1 x 5 @ 75% + 5lbs
2 x 3 @ 85% + 5lbs
3 x 1 @ 95% + 5lbs

Metcon:
Teams of 3
400 M Farmer Carry 53/35
90 Hang Power Snatch 95/65
90 Burpee Lat Jump
150 Cal Row
90 WB Sit Ups
90  Ring Rows
400 M Farmer Carry 53/35

On 3.2.1. Go All three athletes will walk together switching out on the Farmer Carry as needed. Once the Carry is completed athletes will work one at a time switching out as needed. You may not advance to the next movement until all reps have been completed at the current station.

Elite Competition Class

1.  Conditioning
AMRAP 18:
30 Thrusters (95/65)
30 Box Jump Overs, 24/20
30 Cal Row
30 TTB

2.  Skill Conditioning
300 Double Unders for time