Freedom WOD Classes

D.R.O.M.s

Mobility

Cleans
5 x 3

Metcon:

20 Min AMRAP:
1 Bear Complex (95/65)
1 Muscle Up or 3 Ring Rows

Elite Competition Class

1. Regional Event 3
For time:
1-mile run
50 overhead squats (135 / 95 lb.)
100 GHD sit-ups
150 double-unders
50 sumo deadlift high pulls (135 / 95 lb.)
100 box jump overs (24 / 18 in.)
Time cap: 26 minutes

2. Regional Event 4
For time:
125 ft. Run + 250 ft. Handstand walk
Time cap: 3 minutes

Event 5 begins 1 minute and 40 seconds after this event ends.

3. Regional Event 5
1-rep-max snatch
Each athlete will have two 20-second windows to attempt the lift with 80 seconds rest between windows.