Freedom WOD Classes

D.R.O.M.s

Strength

15 Min to Establish:
1 RM Push Press

Metcon:
4 Rounds
50 Double unders (3:1)
15 Power snatch 85/65
10 Toes to bar

Elite Competition Class

1. Barbell Conditioning
Teams of 3:
A. AMRAP 7 of Back Squats:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135

3 min Rest

B. AMRAP 7 of Bench Press:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135

3 min Rest

C. AMRAP 7 of Strict Pull ups:

2. Accessory Work
3 Giant Sets of:
25 Hand Release Push ups
20 Strict DB Presses – you choose the weight
15 Ring Rows
10 Strict Bent-over Barbell Rows – you choose the weight
move with purpose from movement to movement. Rest 2-3 mins between rounds