Happy Birthday to Gabe and Jeff!

Freedom WOD Classes

D.R.O.M.s

Strength:
Back Squats using 90% of your 1RM + 10lbs to calculate load
75% X 5
85% X 3
95% X 1+

Metcon:
4 Rounds
10 Power Cleans 75/55
10 Front Rack Lunges
10 Front Squats

Elite Competition Class

1. Snatch
On The 2:00 x 7
Power Snatch + Hang Squat Snatch + Squat Snatch

2. Strength
3×3 Back Squat

3. Gymnastics Conditioning
Take 25% of your unbroken Ring MU:
4 Sets of “X” MU + “X” Dips + “X” MU

4. Conditioning
21-15-9:
Squat Snatch, 95/65
CTB Pull-Ups

5. Conditioning
25-20-15-10-5:  Assault Bike (Calories)
50-40-30-20-10: Double-Unders