Freedom WOD Classes

D.R.O.M.s

Strength

15 Min to Establish:
1 RM Snatch

Happy Birthday Jay!!

15 Burpee
25 Pull ups
44 Dead Lifts 135/95lbs
44 Push ups
44 Box Jumps 24/20
44 Floor wipers 135/95
44 Kb Clean and press 35/25
25 Pull ups
15 Burpee

Elite Competition Class

1.Snatch
5×1 Hang Squat Snatch at 75%
4×1 Low Hang Squat Snatch at 80%
3×1 Squat Snatch at 85%

2.  Conditioning
4 RFT:
25 Cal Row
3 Rope Climbs, 15′
12 DB 1-arm Snatch, 70/50 (6/side)

2.  Strength
3×8 Front Squat