Freedom WOD Classes

D.R.O.M.s

Back Squat

10 x 3 (85-90%)

Metcon:

2 Rounds of 6 Min AMRAP

10 Unbroken Wallballs (20/14)

20 DU or 60 singles

Rest 3 Minutes

Elite Competition Class

1. “The Admiral”
3 Rounds for time of:
20 Burpee Pull ups – bar should be about 6″ above max reach
20 Front Squats, 155/105
20 Box Jumps, 24/20″

2. Snatch From low hang

5 x 1

3. Front Squats

5 x 3