Freedom WOD Classes
D.R.O.M.s
Bench Press
3 x 12
Metcon:
Sprint Intervals
10 Min EMOM
Odd Minute: Max Effort Row for Meters
Even Minute: Rest
Then Immediately begin 10 Min EMOM
Odd Minute: Max Effort Burpees
Even Minute: Rest
Elite Competition Class
1. 14 Min AMRAP
20 Cal Row
20 Alternating 1-arm KB Snatches (70/50)
2. Deadlift
10-8-6-4-2 (Try to increase load on one set from last time)
3. C2B Ladder: 1.2.3.4.5.6.7.8.9.10 Unbroken reps for time (if you are unable to complete the entire ladder unbroken, start back at 1-rep and repeat the ladder as many times as necessary until you have completed 60 reps total).
