Freedom WOD Classes

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

Strength: 15-20 mins
Test Week: One Rep Max
Bench Press

Metcon:
Tabata 20/10
Row for Cal
Rest 1 Min
Bench Press 135/95
Rest 1 Min
Double Unders

Elite Competition Class

1.  Dead Lift
Work up to a heavy double deadlift with bands or Chains

2.  Conditioning
4 Rounds:
500 Meter Row
400 Meter Run
30 GHDSU

3.  Conditioning
4 RFT:
30 Calorie Assault Bike (45 cal Schwinn)
1 minute rest between rounds