Kendall wanted an old school garage gym wod!

Freedom WOD Classes

D.R.O.M.s

Strength:

Bench Press using 90% of your 1RM + 5lbs to calculate load
75% X 5
85% X 3
95% X 1+

Metcon:

Max Effort Pull-ups

Max Effort Double Unders

Max Effort Bench Press 45 lb bar

Max Effort 400 M Run

Target Reps:

Pull-ups = 100

Double Unders = 200

Bench Press = 300

*After establishing your max reps at each lift, subtract your max from the target reps and perform the remaining at each station. Multiply your 400 M Run time by 3 and run for distance for that amount of time*

Elite Competition Class

1. Pull
A. 3×2 Snatch High Pull at 110% of 1RM Snatch – pull the bar as high as possible without turning it over.
B. 3×2 Snatch Grip Dead, work up to a heavy double – make these look like the first pull of your snatch.
C. 3×2 Snatch Grip Pause Deads, work up to a heavy double – pause for 2 full seconds at the knees.

2. Strength
4×4 Front Squats

3. Conditioning
3 RFT:
50 Double Unders
25 TTB
10 Clean and Jerks, 135/95

4. Accessory Work
Cross-Over Symmetry Iron-Scap Protocol