Freedom WOD Classes

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

Strength:
Week Three: Functional Over Reaching
Back Squats 85% of 1RM
10 x 3

Metcon:
In Teams of Three:
25 Min AMRAP
15 Cal Row
10 Back Rack Lunges (5 each leg) 95/65
5 Box Jump 24/20

Once the rower is available then the net athlete can start working and so on.

Elite Competition Class

1. Conditioning
“Helen”
3 Rounds:
400 Meter Run
21 KBS (53/35)
12 Pull-Ups

2. Snatch
5 Sets, climbing in weight:
Power Snatch + Hang Squat Snatch + OHS