Freedom WOD Classes

D.R.O.M.s

Mobility

Deadlift

5 x 1

Metcon:

Teams of 3:

Row 4000 M
300 DU (3:1 Singles)
200 Wallball Sit-ups

*All Partners can work or rest at any point. Switch stations as needed*

Elite Competition Class

1. Pulls
2×10 Dead Lift

2. 20-rep Benchmark
20 unbroken Thrusters for max weight – no “thrust-a-jerks” allowed.

3. Odd Object Conditioning
5 RFT:
6 D-ball Shoulders, 150/100
6 Bar MU

4. Rowing
4x500m, 1:30 rest

5. Midline Accessory Work
3×20 Weighted abmat Sit-ups, feet anchored
3×20 Weighted Hip Extensions