Freedom WOD Classes

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

Strength:
Week Two: Over Loading
Back Squats 75% + 5lbs of 1RM
6 x 6

Metcon:
In Teams of 3
5K Row
Deadlift Hold 155/110

One member is rowing, one member is holding and one member resting. You may rotate and break up meters and deadlift holds as you wish.

Elite Competition Class

1. Conditioning
“Nate”
ARMAP 20:
2 Muscle ups
4 HSPU
8 KBS, 2/1.5-pood