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