Freedom WOD Classes

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

Strength:
Loading Week One 15-20 min
Clean 75-80% + 15lbs of 1RM
5 x 5

Metcon:
100 M Run
20 Hang Cleans 95/55
100 M Run
15 Hang Cleans 95/55
100 M Run
10 Hang Cleans 95/55
100 M Run
5 Hang Cleans 95/55

Elite Competition Class

1. Clean and Jerk
EMOM x 10: 1 Squat Clean and Split Jerk

2.  Gymnastics Conditioning
8 RFT:
4 unbroken Ring Muscle ups

3.  Conditioning
30 Calorie Row
30 Box Jump Overs (24/20)
30 Power Snatches (95/65)
30 OH Step Back Lunges (95/65)
30 Sumo-Deadlift High Pulls (95/65)
30 Box Jump Overs (24/20)
30 Calorie Row