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