Freedom WOD Classes

D.R.O.M.s

1 RM Bench Press

Bring Sally Up Back Squats

Metcon: Tabata

Plank Press
1 Min Rest
Lunges
1 Min Rest
Ring Dips
1 Min Rest
Hollow Body Flutter Kicks

Elite Competition Class

1. Snatch
7 sets of the following complex:  Pocket High Pull + Hang High Pull + Hang Squat Snatch
Pocket High Pull – Start with the bar at your hips, knees bent, vertical torso. Extend aggressively through knees and pull bar up your torso.
Hang High Pull – Start with the bar at mid thigh with your chest over the bar. Slowly bring the bar to your pockets and pull up your torso.

2. Strength
Work up to a heavy set of 5 OHS

3. Gymnastics Conditioning
5×15 unbroken C2B – rest as little as possible between sets, but they must be unborken

4. Conditioning
1,000m Row
into…
21-15-9 of:
KBS, 2-pood, 1.5-pood
OHS, 115/80