Freedom WOD Classes
D.R.O.M.s
15 Min to Establish:
1 RM Strict Press
Metcon:
5 Min AMRAP
15 HSPU
10 Burpee Plate Jump
1 Min Rest
5 Min AMRAP
15 HSPU
10 Burpee Plate Jump
Elite Competition Class
1. Barbell Conditioning
Teams of 3:
A. AMRAP 7 of Push Press:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135
3 min Rest
B. AMRAP 7 of Front Squats:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135
3 min Rest
C. AMRAP 7 of Power Cleans:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135
2. Running
4x400m Run, 2 minute rest – goal is to stay within 2 seconds every round.
