Freedom WOD Classes

D.R.O.M.s

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

Metcon:
EMOM Until you are unable to finish with in the minute. Minimum of 10 rounds Max of 30 rounds
5 Pull Ups
10 Push Ups
15 KB Swings 35/25
If you are unable to finish a round with in the allowed min and you have not reached 10 rounds
then you need to continue to accumulate rounds until 10 rounds have been completed regardless of the EMOM

Elite Competition Class

1. Conditioning
4 Rounds:
500 Meter Row
10 OHS (155/105)

2. Strength
A. 3×2 Front Squat
B. 2×3 Back Squat
C. 3×2 Snatch Grip Push Press
D. 2×3 Clean Grip Dead Lift