Freedom WOD Classes
D.R.O.M.s
Mobility – Open up the Hips
Back Squat
3 x 8
Front Squat
2 x 8
Metcon:
15 Min AMRAP5 Deadlifts (225/155)
7 Push ups
9 Box Jumps (24/20)
Elite Competition Class
1. Clean and Jerk
7×3 quick singles, climbing – rest 2 mins between sets.
2. Front Squat
2×10 across
4. Conditioning
50 Wall Balls, 20/14
200 Meter Run
15 Clean an Jerk, 135/95
400 Meter Run
15 Clean and Jerk, 135/95
200 Meter Run
50 Wall Balls, 20/14