Freedom WOD Classes

D.R.O.M.s

Skills:
5 Rounds
Gymnastic complex
5 Toe to rings
3 Ring pull ups
1 MU

Metcon:
3 rounds:
3 sets of
10 HSPU
10 KB’s 53/35lbs
20 v-ups
You have 5:00 mins to complet the interval of 3 sets with 2 mins of rest and repeat for 3 rounds.

Elite Competition Class

1. “The Other Total”
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

2. Olympic Lifting
A. EMOMx5: 8 Power Snatches, 60% of 1RM
B. EMOMx5: 8 Clean and Jerks, 60% of 1RM

3. Gymnastics
EMOMx20:
Odd: 3-6 Strict HSPU
Even: 3-6 Muscle ups