Freedom WOD Classes

D.R.O.M.s

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

1. Strength
5×3 Thrusters, climbing

2. Conditioning
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.