Freedom WOD Classes

Warm Up:
D.R.O.M.S

Mobility:
Hip/Ankle

Strength: 15-20 mins
Test Week: One Rep Max
Back Squats

Metcon:
“Fight Gone Bad”
3 Rounds for Max Reps:
1:00 Wallballs (20/14)
1:00 SDHP (75/55)
1:00 Box Jumps (20″)
1:00 Push Press (75/55)
1:00 Row (Calories)
1:00 Rest

Elite Competition Class

1) Conditioning
“Fight Gone Bad”
3 Rounds for Max Reps:
1:00 Wallballs (20/14)
1:00 SDHP (75/55)
1:00 Box Jumps (20″)
1:00 Push Press (75/55)
1:00 Row (Calories)
1:00 Rest