Freedom WOD Classes
Warm Up:
D.R.O.M.S
Strength:
Loading Week One
Sq Snatch 80-85% of 1RM
5 x 3
Metcon:
Perform 75 Hang Power Snatch 75/55
Every minute on the minute, including the first minute, complete 5 Burpees
Elite Competition Class
1. Conditioning
For time:
50 Calorie Row
40 Front Squats (135/95)
30 TTB
20 Push Jerks (135/95)
10 Ring MU