Freedom WOD Classes

D.R.O.M.s

Mobility

Gymnastics Work: Handstand Progressions

Metcon: “Dianne”

21-15-9
Deadlift (225/155)
HSPU

Elite Competition Class

1. EVENT 6
5 rounds for time of:
25-calorie row
16 chest-to-bar pull-ups
9 strict deficit handstand push-ups

2. EVENT 7
For time:
15 muscle-ups
1 squat clean (205 / 135 lb.)
1 squat clean (225 / 145 lb.)
1 squat clean (245 / 155 lb.)
1 squat clean (255 / 165 lb.)
1 squat clean (265 / 175 lb.)