Freedom WOD Classes

D.R.O.M.s

Strength:
Back squats using 90% of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+

Metcon:
4 Rounds
3 min AMRAP
3 Hang Power Cleans 115/85
5 Front Squats 115/85
7 Toe-2-Bar
Rest 2 Min

Elite Competition Class

1. Clean and Jerk
EMOMx10: 3 Reps

2. Back Squat
Work up to a heavy double

3. Gymnastics Skills
50 Strict HSPU for time

4. Conditioning
“Hulk Hogan”
Every 2 minutes for 20 mins:
3 Muscle ups
5 Power Cleans, 185/135
7 Burpees
Record score is the time of your slowest round.