WHAT ARE THOSE!

Freedom WOD Classes

Warm Up:
D.R.O.M.S

Strength:
15 minutes to find 1RM Front Squat

Metcon:
8 Min EMOM
6 Front Squats 135/95
6 Pull Ups

Rest 2 Mins

4 Min EMOM
3 Over Head Squats 95/65
3 Muscle Ups or 3 Burpee C-2-B Pull Ups (Pull Ups are done without a jump)

Elite Competition Class

1. Snatch
EMOMx9: 2 Snatches at 75%

2. Clean
EMOMx9: 2 Cleans at 75%

3. Conditioning
30 Box Jumps, 24/20
30 CTB PU
30 KBS, 1.5/1-pood
30 Front Squats, 115/80
30 TTB
30 Push Press, 115/80
30 Deadlifts, 115/80
30 Wall Balls, 20/14
30 Burpees
30 Double Unders