Freedom WOD Class

D.R.O.M.s

Snatch

3 x 5

Snatch Balance

3 x 3

Metcon:

Tabata (45 seconds on / 15 seconds rest)

Row for Calories

Plank Holds (Hardest variations possible)

GHDSU

Elite Competition Class

1.

6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double-Unders
1:00 Rest
Record Totals for Each Individual Movement.

2.

9 Min EMOM: 2 Squat Clean and Jerk at 85%

3.

Front Squat

3 x 3