Freedom WOD Class
D.R.O.M.s
Back Squat @70% + 5-10 lbs
10-10-10
Front Squat @ 70% + 5-10 lbs
10-10
Metcon:
5 Rounds For Time:
5 Hang Squat Cleans (155/115)
5 Jerks (155/115)
15 Toe To Bars
Elite Competition Class
“Filthy Fifty”
50 reps of the following for time:
Box Jumps (24/20)
Jumping Pull ups – set up bar at mid forearm when standing with arms extended overhead
KBS (35/25)
Walking Lunge Steps
Knee To Elbows
Push Press (45/35)
Hip Extensions
Wall Balls, (20/14)
Burpees
Double undersStrength:
Front Squat 5×5
