Freedom WOD Classes
D.R.O.M.s
Ring Dips (Hardest Variation – Same as last Thursday)
7-7-6-6
Metcon:
5 Rounds:
30 DU or 60 Singles
15 Wall Balls (20/14)
7 Strict Pull-ups
*Rest 90 Seconds Between Rounds*
Elite Competition Class
1. 10 Min EMOM
Odd: Row 20/15 Cals
Even: 1 heavy Front Squat from a rack + 1 Strict Def. HSPU. – you choose the weight and deficit.
2. Teams of 2:
30 Lateral Burpee Box Jump Overs (20″)
30 Snatches (155/105)
30 Lateral Burpee Box Jump Overs (20″)
30 Clean and Jerks (155/105)
30 Lateral Burpee Box Jump Overs (20″)
30 Thrusters (155/105)
*Share reps as needed