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Freedom WOD Class

Warm Up

Partner Medball Warm Up

S&C: 10 Mins

3 x Supersets
6-12 Strict Dips (banded, weighted, etc)
6-8 / Leg Lunges (Barbell, DB, Goblet KB, or Bodyweight)
Rest 2-3 Mins

Mobility: 8 Mins

Banded Hip ROM / Stretches

Metcon: 10 Mins

10 Min AMRAP
7 Hang Power Cleans (95/65)
7 Thrusters (95/65)
7 T2B

Elite Competition Class – 2/27/18

1. Conditioning
For Time:
1 Mile Run (7 Min Shuttle Run)
100 Double Unders
21 Deadlifts (245/165)
21 Deficit Handstand Push-ups (4.5”/3”)
75 Double Unders
15 Deadlifts (245/165)
15 Deficit Handstand Push-ups (4.5”/3”)
50 Double Unders
9 Deadlifts (245/165)
9 Deficit Handstand Push-ups (4.5”/3”)

2. Midline
5 Rounds, Not for Time:
500 Meter Row
:30 Second L-Sit
6 Sandbag Cleans