Freedom WOD Classes

D.R.O.M.s

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

Metcon:
1-10 with a 15 min cap!
Squat Cleans 115/75
Burpees

Elite Competition Class

1. Pull
10-8-6-4-2 Dead Lifts, climbing

2. Conditioning
1,000-meter run
25 Power Cleans, 135/95
25 Box Jump Overs, 24/20
25 C2B
50 Wall Balls, 20/14
25 C2B
25 Box Jump Overs, 24/20
25 Power Cleans, 135/95

3. Mid-line Accessory Work
3 Supersets of:
40 Hip Extensions
30 GHDSU