Freedom WOD Classes

D.R.O.M.s

Strength:
Take 20 mins to work up to a heavy Snatch

Metcon:
4 Rounds
15 Pull ups
30 Double unders or 90 Single jumps
15 KB swings 53/35

Elite Competition Class

1. Snatch
A. 3×3 Snatch Balance
B. 2×2 Hang Squat Snatch
C. 1×1 Squat Snatch

2. Strength
5×3 Banded Front Squats

3. Strength
5×5 Bench Press

4. Conditioning
EMOMx20:
Min 1: 15/12 Cal Row
Min 2: 15/12 Cal Assault Bike
Min 3: 200m Run
Min 4: 50 Double unders