Freedom WOD Classes

D.R.O.M.s

Strength:

Take 20 mins to work up to a heavy Clean

Metcon:

6 min AMRAP
30 Burpees
15 Overhead Squats 95/65
7 Muscle Ups or 14 Pull Ups

Rest 2:00 min

6 min AMRAP
7 Muscle Ups or 14 Pull Ups
15 Overhead Squats 95/65
30 Burpees

Elite Competition Class

1. Strength
“The Other Total”
A. 1RM Clean
B. 1RM Bench
C. 1RM OHS

2. Conditioning
“Zues”
3 RFT:
30 Wall ball shots, 20 pound ball
30 Sumo deadlift high-pull, 75/55
30 Box jumps, 20″ box
30 Push press, 75/55
30 calorie Row
30 Push-ups
10 Body weight Back squat