Freedom WOD Classes

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

Strength:
Loading Week One 15-20 min
Clean 80-85% + 15lbs of 1RM
3 x 5

Metcon:
25 Ring Dips
20 Ground to Overhead 135/95
15 Pull Ups
20 Ground to Overhead 135/95
25 Ring Dips

Elite Competition Class

1. Clean and Jerk
Work up to a heavy Complex of: 1 Power Clean + 1 Hang Squat Clean + Push Jerk + Split Jerk

2.  Gymnastics Conditioning
6×12 unbroken C2B pull ups

3.  Conditioning
5 RFT
30 Cal Row
30 BJ, 24/20
30 Wall Balls