Freedom WOD Classes

D.R.O.M.s

Bench Press

8 x 4

Metcon:

Teams of 3

15 Min AMRAP

Row 21 Cals

14 Russian KB Swings (53/35)

7 Hang Cleans (115/75)

One Partner Completes Entire Round While 2nd Partner Holds 135/95 at Hang Position. 3rd Partner Rests. Everyone Rotates after the Round has been Completed.

Rest 1 Min:

*As a Team Max Bar Hang From Pull-up Rack*

Elite Competition Class

1. Conditioning
2 RFT:
25 Box Jumps, 24/20″
20 C2B
15 Strict HSPU
10 Squat Snatch, 135/95

2. Skills
10 Min EMOM
Odd: 10 OHS with 2-second pause at the bottom – you choose the weight.
Even: 50 Double Unders