Freedom WOD Classes

D.R.O.M.s

Push Jerk

6×6

Metcon:

Tabata 45 sec on 15 sec off

Row for Cal

KB Swings 53/35

Hollow Body Holds

KB Jump Overs

Elite Competition Class

1. Strength
EMOMx10:
Odd: 5 Power Cleans – you choose the weight
Even: 5 Front Squats From a Rack – you choose the weight

2. Team Conditioning
Teams of 2:
Partner A completes 20 Strict HSPU while Partner B completes 2 Legless Rope Climbs
Partners switch stations, and repeat.
20 Partner Burpee WallBalls (20/14) – 1 ball, 1 target. Partner A does a burpee then a wall ball. Partner B does a burpee and catches the ball and repeats – once the ball hits the target, that is 2 reps.
40 Hang Squat Cleans (135/95) – 1 barbell, break up reps as desired.
40′ Fireman Carry Walking Lunge your buddy. Partners switch roles, and repeat.

3. Conditioning
3 RFT:
20 Calories on Rower
20  Unbroken Double Unders