Freedom WOD Classes

D.R.O.M.s

Hand Stand Progressions

8 Min EMOM

1 Push Press and 1 Jerk (@85% Push Press 1RM)

Metcon:

4 Rounds for time:

15 Push Press (95/65)

15 Pull-ups

Elite Competition Class

1. Clean and Jerk

A. work up to a single at 95%
B. 2×2 at 85%

2. Teams of 3

AMRAP 25:
3K Row
100 Dumbbell Snatches (70/50)
30 Thrusters (75/55)
30 Thrusters (95/65)
30 Thrusters (115/80)
30 Thrusters (135/95)
30 Thrusters (155/105)
Max Thrusters (185/135) in Time Remaining
1 athlete works at a time – split up as desired.