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Freedom WOD Classes

Warm Up: 5 Mins
D.R.O.Ms
High Knees E-W-E
Butt Kicks E-W-E
Samson Stretch E-W
Burpee Broad Jumps W-E
Inchworms half way

Strength: 14 Mins 
Clean & Jerk Cycling
Min1: 8 @55% Tn’G (only this set)
Min3: 6 @65%
Min5: 6 @75%
Min7: 10 @55%
Min9: 8 @55%
*Finish all sets in 60 seconds or less

Mobility – 8 Mins
Hip Stretch

Metcon: 14 Mins
3 Rounds – 1:30 M.E at each movement then rotate
Alternating DB Hang Cleans (50/35)
Row For Cals
Box Jumps

Elite Competition Class

“Sea Legs” 
In a 15 Minute Window:
2 Round