Freedom WOD Classes

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

Strength:
Week Two: Over Loading
Sq Clean 80-85% of 1RM
5 x 3

Metcon:
50 Calorie Row
40 MB Sq Cleans 20/14
30 TTB
20 Wall Ball Sit Ups 20/14
10 Ring MU / 10 Ring Row and 10 Dips

Elite Competition Class

1. Conditioning
6 Min to Run 1,000 M
5 Min to Row for Max Cal
4 Min to do Max Burpees Over Bar
3 Min to do Max Med Ball Sq Cleans 2014

2. Mobility