Freedom WOD Classes
Snatch Technique / Strength
Lift Offs – 5 x 5
High Pulls – 5 x 5
Three Person Partner Metcon – 15 Min AMRAP
2000 M Row
100 Step-ups (45/35)
*One Partner Works, One Partner Rests, One Partner Dead Hang Holds From Pull-up Bar*
Elite Competition Class
5×3 Thrusters, climbing
12 Min EMOM
Odd: 7 Push Press + 7 Thrusters,
Even: 8x10m Shuttle Runs – every 10m counts as a rep. two hand touch over the turn around line.
record weights on the bar and times for each of the 6 sprints.