Freedom WOD Classes
D.R.O.M.s
Strength:
Take 15 mins to work up to a 1RM on Back Squats
Metcon: Happy Birthday Kat!
Buy in: 87 Double unders (3:1)
4 rounds
5 Deadlifts 185/135
24 Box jumps
28 Sit ups
Cash out: 87 Double unders (3:1)
Elite Competition Class
1. Conditioning
“Christine”
3 RFT:
Row 500m
12 Deadlift, bodyweight
21 Box Jumps, 20″
2. Snatch
EMOMx6 at 85%
3. Strength
A. 5×1 Jerk, across
B. 3×3 Overhead Squat
C. 3×10 Back Squat