Freedom WOD Classes
D.R.O.M.S
Back Squats
6 x 6
Metcon:
5 min AMRAP
1 Deadlift 315/205 (scale appropriately)
5 Ring Dips
9 Knee to Elbow
13 KB Swings 53/35
17 Plate Lunges 45/35
REST 2 MIN
5 min AMRAP
1 Deadlift 315/220 (scale appropriately)
5 Ring Dips
9 Knee to Elbow
13 KB Swings 53/35
17 Plate Lunges 45/35
Elite Competition Class
1. Clean & Jerk
1 RM Power Clean and Jerk
2. Squats
6×6 Front Squats, across
3. For time
1,000m Row
followed by 6 RFT of:
9 Front Squats, 155/105
9 C2B
9 KBS, 2-pood/1.5-pood