Freedom WOD Classes – Happy 22nd Birthday Colby!!

D.R.O.M.s

Ring Dips

4 x 8

Metcon:

12 Min AMRAP

22 Burpee Box Jump Overs

22 Back Squats (95/65)

22 Push-ups

22 Pull-ups

Elite Competition Class

1. Conditioning
5 RFT:
12 Thrusters, 95/65
12 TTB

2. Skills
20 Min EMOM
Odd:  3 Muscle ups
Even:  6 Strict HSPU