Freedom WOD Classes

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

Strength:
Week Four: De-load
Death By Back Squats @ 65% of 1RM

Metcon:
FRIDAY THE 13TH
Teams of Three
20 Min AMRAP
13 Cal Row
13 Burpees
13 Bench Press 95/65
Each team mate will start at a different stations. You may not rotate stations until all team mates have finished reps at current station.

Elite Competition Class

1. Conditioning
“Open Test”
AMRAP 20
50 Wall Ball (20,14#)
50 Double Unders
40 Box Jumps (24,20#)
40 Toes to Bar
30 CTB Pull-Ups
30 Burpees
20 Cleans (145,100#)
20 Jerks (145,100#)
10 Snatches (145,100#)
10 Muscle Ups