Freedom WOD Classes

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

Strength:
Week Two: Over Loading
Push Press 75% of 1RM
6 x 6

Metcon:
400 M Run (Note: the 400 M Run has changed and is not down the alley)
100 Double Unders
10 HSPU
20 Hand Release Push Ups
10 HSPU
100 Double Unders
400 M Run

Elite Competition Class

1. Strength
“The Other Total”
1RM Clean
1RM Bench
1RM OHS

2. HSPU Skill/Stamina
Every :30 for 10 minutes complete: 1 Strict HSPU + 2 Kipping HSPU