Freedom WOD Classes

D.R.O.M.s

Strength:
5-rep heavy Front Squat
3-rep heavy Clean High Pulls
1-rep heavy High Hang Squat Clean

Metcon:
“Elizabeth”
21-15-9 of:
Squat Cleans, 135/95
Ring Dips

Elite Competition Class

1. Conditioning
“Jerry”
For time:
1 mile Run
2K Row
1 mile Run

2. Barbell Conditioning
3 RFT:
10 Unbroken Hang Squat Cleans, you choose the weight
:10 rest
25 Unbroken Wall Balls, 20/14
Rest 2 minutes

3. Gymnastics Pushing
10×5 Strict Unbroken HSPU for time