Freedom WOD Classes
D.R.O.M.s
Strength:
Strict Press using 90% of your 1RM + 10lbs to calculate load
75% X 5
85% X 3
95% X 1+
Metcon:
5 Rounds
6 Hang Power Snatch 115/75
12 Bar Facing Burpees
Elite Competition Class
1. Barbell Conditioning
50 Snatches for time, 135/95
2. Strength
Work up to a heavy set of: 3 Front Squats + 1 Jerk
3. Rowing
EMOMx24:
Odd: 200m
Even: Rest
The goal is to have every round be within 1 second of each other.