Freedom WOD Classes

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

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

Metcon:
In Teams of 3, Each Person Will Perform 4 Rounds
60 Sec Max Distance Row
60 Sec Max Rep Wall Ball 20/14
60 Sec Rest

One person will Row for 6o seconds, One person will perform wall balls for 60 seconds, One person will rest for 60 seconds. One round consists of row, wall balls, and rest.

Elite Competition Class

1.  Conditioning
21-15-9
Power Cleans, 135/95
Ring Dips
400m Run

2.  Row Conditioning
50-40-30-20-10 Calorie Row
:20 rest between efforts

3.  Midline
Accumulate 1 min in a L sit on parallettes