Freedom WOD Class

D.R.O.M.s

Back Squat and Front Squat

3 x 3

Metcon: “Dirty Thirty”

30 Box jumps, (24/20)
30 Jumping pull-ups
30 Kettlebell swings (35/26)
30 Walking Lunges
30 K2E
30 Push press (45/35)
30 Back Extensions
30 WB’s (20/16)
30 Burpees
30 Double unders

Elite Competition Class

1. Snatch
2×3 at 75%
3×2 at 80%
1×1 at 85%

2. Strength
3×3 Back Squat

3. Conditioning
“Bode”
5 RFT:
11 Power Snatches, 95/65
12 HSPU