Freedom WOD Classes

D.R.O.M.s

Strength:
Strict Press using 90% of your 1RM + 5lbs to calculate load
65% X 5
75% X 5
85% X 5+

Metcon:
12 min AMRAP
6 Snatch Grip Deadlift 155/115
9 Push Ups
12 Box Jumps 30/24

Elite Competition Class

1. Clean and Jerk
EMOMx15: 1 rep at 85%

2. Strength
A. 5×2 Push Press – first rep is from back rack, second rep is from front rack
B. 2×20 Strict DB Press

3. Gymnastics Conditioning
3×9 unbroken Bar Muscle ups for time

4. Conditioning
5 Rounds:
15 CTB
25 Cal Row
50 DU
Rest 1:00 between rounds