Freedom WOD Classes

D.R.O.M.s

10 Minutes Movement the Month – Snatch Grip and Clean Grip, Lift offs and Deadlifts

Metcon:

Teams of 3 – Split work as needed

7 Mins: Row for Calories

5 Mins: Burpee Box Jump Overs (20)

5 Mins: Row for Calories

3 Mins: Burpee Box Jump Overs

3 Mins: Row for Calories

or Teams of 2 – Split work as needed

5 Mins: Row for Calories

4 Mins: Burpee Box Jump Overs (20)

3 Mins: Row for Calories

2 Mins: Burpee Box Jump Overs

1 Mins: Row for Calories

Elite Competition Class

1. Conditioning
3 Minutes: Row for Calories
3 Minutes: Burpee Box Jump Overs (20 inches)
2 Minutes: Row for Calories
2 Minutes: Burpee Box Jump Overs (20 inches)
1 Minute: Row for Calories
1 Minute: Burpee Box Jump Overs (20 inches)

2. Skills
EMOMx6:
5 Strict HSPU + 5 Kipping HSPU