Freedom WOD Classes

Warm Up: 8 Mins
400 M Run
5 Inchworms
10 Push Ups
10 / Side External Rotations
3:00 Banded Stretches

Strength: 18 mins
2 x Superset
8-12 Bench Press @65%
10-15 Matador Dips
10-20 DB Flies
Finisher after 2nd round:
20-30 Push Ups

Metcon: 16 Min Cap
Versus Workout – 3 Rounds / Athlete
Athlete 1: 400 M Run
Athlete 2: Max Rep Shoulder To Overhead 115/75
*After athlete 1 finishes their run, trade places. Total number of S2OH after 3 rounds each wins!

Olympic Weightlifting Class

Warm Up: 8 Mins
2:00 Hip & Ankle Openers
2 Rounds:
5 Snatch Pulls
5 Snatch High Pulls
5 Power Snatch
5 OH Squat

Strength:
Power Snatch
3×5 @ 75%

Snatch High Pull
3×5 @ 75%

Mini-Complex
5x 5 Push Press + 1 Overhead Squat @ 75% of Snatch or OHSq