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