Freedom WOD Classes

D.R.O.M.s

Strength:
Back squats using 90% of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+

Metcon:
13.3
12 min AMRAP
150 Wall Balls 20/14
90 Double Unders
30 Muscle Ups (30 chest to bar pull ups)

Elite Competition Class

1. Strength
A. 1-rep heavy Clean
B. 1-rep heavy Jerk
C. 1-rep heavy Front Squat

2. Gymnastics Benchmark
Max pistols in 1 min
Regional Standards:
50+ reps: Ninja
44-49 reps: Above average
39-43 reps: Average
<39:  You need to work on these

3. Conditioning
“Sugar Daddy”
21-15-9:
Deadlifts, 225/155
400 Meter Run