Post WOD bro sesh with Chris Lewis and Craig Nowakowski.

Freedom WOD Classes

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

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

Metcon:
In Teams of 3
50-40-30-20-10
Row for Cal
Bench Press 135/105
Pull Ups

Rotate as needed but in order row to bench, bench to pull ups, and pull ups to row.

Elite Competition Class

1.  Conditioning
AMRAP 10 of:
10 Hang Power Snatches
10 OHS
10 Power Cleans
10 Thrusters
10 SDHP
(95/65)

2.  Midline
3 rounds of:
Every 2 minutes on the 2 minutes
Mins 1-2:  100 Double unders
Mins 3-4:  30 GHDSU
Mins 5-6: 30 Calorie Row