Freedom WOD Classes

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

Strength:
Week Three: Functional Over Reaching
Sq Clean 85-90%% of 1RM
5 x 1

Metcon:

RX WOD

In 6 minutes:
Run 1/2 mile
With remaining time:
Max Front Squats (155/115)

Rest One Minute and proceed to:

AMRAP 12 Minutes
5 Snatch (155/115)
10 Pull Ups
15 Power Clean (155/115)

Score = (Front Squat Reps x 5) + Total Reps in the 12 Minute AMRAP.

Scaled WOD:

In 6 minutes:
Run 1/2 mile
With remaining time:
Max Front Squats (95/65)

Rest One Minute and proceed to:

AMRAP 12 Minutes
5 Ground to Overhead (95/65)
10 Burpees
15 Power Clean (95/65)

Score = (Front Squat Reps x 5) + Total Reps in the 12 Minute AMRAP.

Elite Competition Class

TBA