Freedom WOD Classes
D.R.O.M.s
Movement of the Month: Review Pulls 1 and 2, Practice Pull 3 / Panda Pulls
Metcon:
3 Rounds:
30 Squats
30 KB Swings (35/25)
30 Push Ups
Elite Competition Class
1. 14 Min EMOM
Odd: 7 PC at 135/95 + 30 Double unders
Even: 7 C2B + 7 WB, 30/20
2. 12 Min EMOM
Odd: 5 Overhead Squats at 135/95 + 30 Double unders
Even: 5 Box Jumps, 40/30″ + 7 WB, 30/20
3. 10 Min EMOM
Odd: 3 Power Snatch at 135/95 + 30 Double unders
Even: 3 Muscle ups + 7 WB, 30/20