Freedom WOD Classes

D.R.O.M.s

Hand Stand Practice

Metcon:

3 Rounds:

1 Minute Max Effort at Each Movement:

Hang Power Cleans (95/65)

V-Ups

Hip Extensions

Ring Dips

Rest 1 Minute Between Rounds

Elite Competition Class

1. Conditioning
3 RFT:
5 Muscle ups
10 Power Cleans, 155/105

2. Conditioning
3 RFT:
20 C2B
20 Bench Press, 135/95

3. Conditioning
3 RFT:
30 Wall Balls, 20/14
30 Box Jumps, 24/20