Freedom WOD Classes
D.R.O.M.s
Strength:
Deadlift using 90% of your 1RM + 20lbs to calculate load
65% X 5
75% X 5
85% X 5+
Metcon:
4 Rounds
You have 3 mins per round to perform
21 KB Swings 53/35
15 Burpees
9 Push Press 75/45
You have 3 mins to get thru the round, if you finish at 2 min then you get 1 min rest. If you don’t finish all reps in 3 min for round you reset and start new round.
Elite Competition Class
Recovery Day