Freedom WOD Classes
Warm Up:
D.R.O.M.S
Mobility:
Shoulder/Thoracic
Strength: 15-20 mins
Test Week: One Rep Max
Snatch
Metcon:
Snatching Nancy
5 Rounds
400 m Run
15 Power Snatch 75/45
Elite Competition Class
1. Conditioning
21 HPC (135/95), 21 Burpees over Bar, 100 DU
15 HPC (135/95), 15 Burpees over Bar, 75 DU
9 HPC (135/95), 9 Burpees over Bar, 50 DU
2. Deadlift
Build to a Heavy Set of 5
3. Row Conditioning
Running Clock…
On the 3:00 x 3
35/25 Calorie Row
On the 2:00 x 3
25/20 Calorie Row
On the 1:00 x 3
15/12 Calorie Row