Time to GRIND!

Freedom WOD Classes

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

Strength:
Week Two: Over Loading
Front Squats 75% + 10lbs of 1RM
6 x 6

Metcon:
3 Rounds
400 M Run
30 Box Jumps 24/20
30 Back Rack Lunges (15 each leg) 75/55

Elite Competition Class

1. Snatch
EMOMx10: 1 Squat Snatch (these can be done climbing to a heavy or new 1RM, across, as wave sets, or moderate load threshold training. Take what’s there today).

2. Snatch Accessory Work
5×1 Snatch Pulls, Climbing

3. Squat
3×2 Back Squat, across

4. “Harley Love”
6 RFT:
13 Thrusters, 95/65
14 Pull-Ups