Freedom WOD Classes
Warm Up:
D.R.O.M.S
Strength:
“A Week”
3 Sets Unbroken Pull Ups At 50% of your Max Effort Pull Ups
Example my max effort pull ups was 40, then I will perform 3 sets of 20 unbroken pull ups
Metcon:
5 Rounds
6 Snatch 115/75
7 Hand Stand Push Ups
8 Box Jumps
Elite Competition Class
1. Dead Lift
Work up to a heavy triple Sumo Dead Lift with bands or chains
2. Conditioning
3 Rounds:
60 DU
30 Cal Row
15 Deadlifts (245/165)