Freedom WOD Classes

Strict Press

3 x 8

Metcon:

30 KB Swings (53/35)

30 HSPU

30 Power Snatch (75/55)

30 Squats (75/55)

30 Ring Rows

30 Thrusters (75/55)

Elite Competition Class

1. 21-15-9

Dead Lifts, 275/185
Box Jumps, 30/24

2.

6×2 Pausing “Rock Bottom” Front Squats, 95/65 – hold each rep for :30 seconds