Freedom WOD Classes

D.R.O.M.s

Mobility:
Chest/Shoulders

Strength:
Deload Week
Shoulder Press using 90% of your 1RM + 10lbs to calculate load
40% X 5
50% X 5
60% X 5

Metcon:
15 min AMRAP
200 m MB Run 20/14
7 MB Box Jumps
10 MB Sit Ups

Elite Competition Class

1. Conditioning
EMOMx30:
Odd: 5 C2B + 10 Push ups + 15 Squats
Even: 15 Burpees

2. Strength
A.  Deadlift 5 rep heavy
B.  Push Press, 5 rep heavy

3. Rowing
A. EMOMx5: :10 seconds on, :50 seconds off
B. EMOMx5: :20 seconds on, :40 seconds off
C. EMOMx5: :30 seconds on, :30 seconds off
D. EMOMx5: :40 seconds on, :20 seconds off
No extra rest between sections