Freedom WOD Classes

Warm Up: 5 Mins
3 Rounds
5 Hang Power Cleans
5 V-ups
5 Broad Jumps
5 Burpees

Mobility:
3 Mins /Side Quad Smash
60 Sec /Side Calf Smash

Strength: 15 Mins
5 Mins to Work up to a Heavy 2RM Clean
Then:
3×5 Drop Sets at 75% of above 2RM weight

Metcon : 12 min cap
12 min Amrap
12 Power Cleans 95/65
12 Burpee Box Jump  24/20

Elite Competition Class

Deficit Deadlift
6 Sets of 2
Deficit – 3″

Conditioning
“Live Large” Part #1
On the 0:00…
3K Row

“Live Large” Part #2
On the 15:00…
21 DB Burpee Box Step-Overs
50′ Handstand Walk
15 DB Burpee Box Step-Overs
50′ Handstand Walk
9 DB Burpee Box Step-Overs
50′ Handstand Walk
Dumbbells – 2 x 50’s/35’s
Box – 24″/20″

Odd-Object Conditioning
3 Rounds, Not for Time:
100m Farmers Carry
200m Sled Drag
Rest 2:00 between.

Swim Conditioning
For Total Time:
2 x 200m, resting 1:00 between
3 x 150m, resting :45s between
4 x 100m, resting :30s between
8 x 50m, resting :15s between

Performance Power Training