Freedom WOD Classes

D.R.O.M.s

Back Squat

3 x 8

Metcon:

12 Min AMRAP:

15 Ring Push Ups

100 Foot Walking Lunges

20 Foot Handstand Walks or 45 Second Handstand hold against wall

Extra Credit Rowing!!

3 x 300 M Row with 1 Minute rest between Sprints

Elite Competition Class

Rest day or

1. Strength
A. 3×3 OHS
B. 3×3 Front Squats
C. 3×3 Back Squats

2. Conditioning
3 RFT:
7 Squat Cleans, 185/135
14 C2B

3. Conditioning
3RFT:
3 Rope Climbs
30 Box Jumps Overs, 24/20