Freedom WOD Classes

D.R.O.M.s

8 Minutes:

Hollow and Arch Holds

Metcon:

6 Front Squats (185/115)

12 Muscle Ups or Chest to Bar Pull-ups

9 Front Squats

9 Muscle Ups

12 Front Squats

6 Muscle Ups

Elite Competition Class

1. Gymnastics Skills
“Death by Muscle up”
Every minute, on the minute, complete an ascending ladder of Muscle ups. 1 rep the first minute, 2 the second and so on…

2. Conditioning
8 Min AMRAP:
15 Cal Row
15 Wall Balls, 20/14

3. Conditioning
3 Rounds For Time:
10 Deadllifts, 275/185
10 Bar Facing Burpees