Freedom WOD Classes

D.R.O.M.s

Skills:
10 Min to Establish:
As many double unders in a
1 min time period as possible

Metcon:
4 rounds
1 min max effort
1:00 – Row Calories
1:00 – Wall Balls 20/14
1:00 – KB swings 35/25
1:00 – Push ups
1 min rest

Elite Competition Class

1. Conditioning
“Strict Nicole”
AMRAP 20 of:
400m Run + Max reps of unbroken Strict Pull ups – every time you come off the bar run another 400m

2. Conditioning
10 Rounds of:
10 Hang Power Cleans, 155/105
10 Cal Assault Bike
Rest 1 minute between rounds.