Freedom WOD Classes

D.R.O.M.s

Strength:
Back Squats using 90% of your 1RM + 10lbs to calculate load
70% X 3
80% X 3
90% X 3+

Metcon:
15 Minute Versus AMRAP:
Alternate 400 M Runs, while other partner performs as many reps as possible at the following station
Rounds 1 & 4: Bench Press (135/95)
Rounds 2 & 5: Ring Dips
Rounds 3 & 6: Push-ups

Elite Competition Class

1. Strength
Quickly work up to a heavy single

2. Snatch Grip Push Press
Quickly work up to a heavy single

3. Snatch Grip Push Jerk
Quickly work up to a heavy single

4. Snatch Balance
Quickly work up to a heavy single

5. Snatch
Quickly work up to a heavy single

6. Strength
Quickly work up to a heavy single

7. Gymnastics Conditioning
50 Strict TTB for time

8. Conditioning
3 RFT:
500m Row
12 Buprees
21 Box Jumps, 24/20