Freedom WOD Classes

D.R.O.M.s

 

Back Squats

5 x 3

 

Overhead Squats

2 x 3

 

Metcon:

5 Rounds for time:

15 Box Jumps (24/20)

15 Pull-ups

15 Wallballs (20/14)

 

Elite Competition Class

“Schlitz”

4 Rounds for time:

400 M Run

4 Muscle ups

40 Double Unders

 

1 Set of Snatch Complex: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS @ 75% of 1 RM Snatch

 

1 Set of Clean Complex: Power Clean + Hang Squat Clean + Squat Clean @ 80% 1 RM Clean

 

1 Set of Jerk Complex: Push Jerk from back rack + Split Jerk from Front @ 85% 1 RM Jerk

 

Squats

7 x 3