Freedom WOD Classes

D.R.O.M.s

Pull-ups (Hardest Variation Possible)

4 x 5

Metcon:

9 Rounds For Time:

3 Deadlifts (60% 1 RM)

3 Burpees

3 Box Jumps (24/20)

Rest 2 Minutes After Every Three Rounds

Elite Competition Class

1. Conditioning
5min Row, 2:30 rest
4 min Row, 2:00 rest
3 min Row, 1:30 rest
2 min Row, 1 min rest
1 min Row

2. 20-Rep Benchmark
20 Muscle ups for time

3. Conditioning
Teams of 2
AMRAP 20:
30 Lateral Barbell Burpees
30 Chest to Bar Pull-Ups
30 Power Cleans*

*Power Clean weight increases each round.
Round 1 – 135/95
Round 2 – 155/105
Round 3 – 185/135
Round 4 – 205/145
Round 5 – AMRAP at 225/155