Freedom WOD Classes

D.R.O.M.s

SKills:
Muscle ups

Metcon:
10-9-8-7-6-5-4-3-2-1 reps
Wall Balls 20/14 Men’s target 11′ Women’s target 10′
1-2-3-4-5-6-7-8-9-10
Strict Ring Dips

Elite Competition Class

1. Conditioning
Teams of 3:
AMRAP 20:
200m Run (together)
40 Squat Cleans* – one athlete works at a time

*Every 40 reps the weights increase: 115/80, 135/95, 155/105, 185/135, then max reps at 205/145

2. Strength
A. 3×3 Dead Lift
B. 4×8 Romanian Dead Lifts

3. Conditioning
EMOMx16
Min 1: :40 of Rowing for max calories
Min 2: :40 of Double unders for max reps
Min 3: :40 of Rowing for max calories
Min 4: Rest

4. Accessory Work
A. 6 x :15-:20 L-sit
B. Iron Scap Recovery Protocol