Freedom WOD Classes

D.R.O.M.s

Team WOD: Ring shoot throughs

Metcon:
12 min AMRAP
25 Hand Release Push ups
20 Strict Press 65/45
15 Ring Rows

Elite Competition Class

1. Pull
10×2 Halting Clean Pull, climbing – pause at the knee before finishing the second pull

2. 20RM Benchmark
20RM Push Press – not jerk

3. Conditioning
4 RFT:
21 Pull ups
15m HS Walk
9 Deadlifts, 255/175