Freedom WOD Classes
D.R.O.M.s
Metcon:
“12 Days of Christmas”
1 Bear Complex (95/65)
2 Snatches
3 Strict Press
4 Burpees
5 Front Squats
6 Pull-ups
7 Hang Cleans
8 Hand Release Push-ups
9 Back Squats
10 Lat. Bar Jumps
11. V-ups
12 O.H. Squats
Elite Competition Class
1. Partner WOD *1 Partner works at a time*
3 rounds:
50 Wall Balls (20/14)
50 Sumo Dead Lift High Pull (75/55)
50 Box Jumps Overs (24/20)
50 Burpees
50 Calorie Row
Rest 1:00 Between Rounds
2. Skills
3×10 unbroken Wall Balls, 30/20 – rest as needed between sets
4×25 unbroken Wall Balls, 20/14 – rest as needed between sets