Bros will be Bros!

Freedom WOD Classes

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

Strength:
Week Three: Functional Over Reaching
Jerk 85% + 10lbs of 1RM
10 x 3

Metcon:
250 m Row
Then
21-15-9
Double Unders
Toe-2-Bar

Elite Competition Class

1. Barbell Conditioning
With a running clock…
A. At the 0:00
EMOMx6: 3 Squat Snatches at 65%

B. At the 10:00
EMOMx6: 3 Squat Clean and Jerks at 65%

C. At the 20:00
Death by Kipping HSPU
On the first minute do 1 hspu, 2 on the second, 3 on the third…. until you can no longer complete the prescribed reps inside the minute. (The prescribed reps don’t need to be unbroken.)

2.  Conditioning
7 RFT:
7 Hang Squat Cleans, 135/95
7 Bar Facing Burpees
7 C2B Pull ups