Freedom WOD Classes
D.R.O.M.s
Mobility
Deadlift
5 x 1
Metcon:
Teams of 3:
Row 4000 M
300 DU (3:1 Singles)
200 Wallball Sit-ups
*All Partners can work or rest at any point. Switch stations as needed*
Elite Competition Class
1. Pulls
2×10 Dead Lift
2. 20-rep Benchmark
20 unbroken Thrusters for max weight – no “thrust-a-jerks” allowed.
3. Odd Object Conditioning
5 RFT:
6 D-ball Shoulders, 150/100
6 Bar MU
4. Rowing
4x500m, 1:30 rest
5. Midline Accessory Work
3×20 Weighted abmat Sit-ups, feet anchored
3×20 Weighted Hip Extensions