Freedom WOD Classes

D.R.O.M.s

Skills:
12 mins to make it as far as possible
Double Under “Flight simulator” (5-50 unbroken reps increasing 5 reps at a time,
then 50-5 decreasing 5 reps at a time)

Strength:
Deload Week
Deadlift using 90% of your 1RM + 20lbs to calculate load
40% X 5
50% X 5
60% X 5

Metcon:
8 min AMRAP Ladder Increase by 1 rep each rounds
Deadlift 155/115
Burpee Bar Overs

Elite Competition Class

Rest Day