Freedom WOD Classes
D.R.O.M.s
Movement of the Month:
Snatch Balance Practice or Lightweight Sotts Press
Back Squats
5 x 5
Metcon:
10 Rounds for time:
10 Burpees
30 Double Unders
*100 M Sprint Every 4 Minutes beginning at 4:00*
Elite WOD Class
Open 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters, 95/65
Or
1. Conditioning
1 RFT:
30 Pull ups
50 Sit ups
70 Double unders
immediately into
2 RFT:
20 Pull ups
40 Sit ups
60 Double unders
immediately into
3 RFT:
10 Pull ups
20 Sit ups
40 Double unders