ShopBoxBasics.com is one of our sponsors for The Rocky Mountain ThrowDown,
If you haven’t checked out their site, then you need to ASAP!

Freedom WOD Classes

D.R.O.M.s

Strength:
5 mins EMOM
Squat Cleans at 65% of your 1RM
Take 2-3 mins to reset your weight for Squat Snatch
5 mins EMOM
Squat Snatch at 65% of your 1RM

Metcon:
10-9-8-7-6-5-4-3-2-1 reps
Hang Cleans 95/65
Lunges 45/35
Pull Ups

Elite Competition Class

1.  Barbell Conditioning
Teams of 3:
A. AMRAP 7 of Strict Press:
50 reps at 95/65
50 reps at 115/80
AMRAP at 135/95

3 min Rest

B. AMRAP 7 of Front Rack Step Out Lunges:
50 reps at 115/75
50 reps at 135/95
AMRAP at 155/105

3 min Rest

C. AMRAP 7 of Push Press:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135

2. Conditioning
12-9-6:
Front Squats, 185/135
Bar Muscle ups

3. Gymnastics Conditioning
NOT for time:
A. 7×1 Strict Ring Muscle ups with med ball between your feet
B. Accumulate 60 seconds of an L-sit on parallettes
C. 35 Strict C2B Pull ups
D. 100′ HS Walk