Freedom WOD Classes

D.R.O.M.s

Strength:
Strict Press using 90% of your 1RM + 5lbs to calculate load
70% X 3
80% X 3
90% X 3+

Metcon:
4 Rounds
9 Hang Power Snatch 95/65
15 Handstand Push ups
21 V-Ups

Elite Competition Class

1. Clean
EMOMx10: 3 Squat Cleans

2. Gymnastics Conditioning
6 sets of 60% of your biggest unbroken set of muscle ups

3. Conditioning
21 Thrusters, 95/65
21 KBS, 2-pood/1.5-pood
500m Row
15 Thrusters, 95/65
15 KBS, 2-pood/1.5-pood
500m Row
9 Thrusters, 95/65
9 KBS, 2-pood/1.5-pood
500m Row