Freedom WOD Classes

D.R.O.M.s

Strength

5 x 3

Back Squats

Metcon:

3 Rounds

800 m run

30 KB Swings 53/35

30 Pull ups

Elite Competition Class

1. Conditioning
3 RFT:
30 Pistols
20 GHDSU
10 HPC, 185/135

2. Conditioning
EMOM x 10:
3 Bar Muscle ups + 3 Squat Snatches, 135/95

3. Conditioning
EMOMx10:
Odd: 6 Squat Cleans, 185/135
Even: 50′ HS Walk