Freedom WOD Classes

D.R.O.M.s

Strength

15 Min to Establish:
1 RM Deadlift

Metcon:
10 min AMRAP: 
10 Burpee Box bar overs
10 Squat Cleans 135/95

Rest 3 minutes

2 min AMRAP

Thrusters 45/35

Elite Competition Class

1. Barbell/Gymnastics Conditioning
With a 16 minute running clock:
A. EMOM: 14
Odd: Power Snatch + Hang Squat Snatch + Squat Snatch
Even: 30′ HS Walk
B. Establish a 5RM Front Squat in remaining time

2. Barbell/Gymnastics Conditioning
With a 16 minute running clock:
A. EMOM: 14
Odd: 3 TnG Power Cleans + 3 Front Squats
Even: 3 Muscle ups
B. Establish a 5RM Front Squat in remaining time

3. Conditioning
3 Rounds for Time:
75 Double Unders
50 Air Squats
25 Calorie Row