Freedom WOD Classes

D.R.O.M.s

Strength:
Deload Week
Bench Press using 90% of your 1RM + 10lbs to calculate load
40% X 5
50% X 5
60% X 5

Metcon:
“Bulger”
10 Rounds
150 m Run
7 Chest-to-bar Pull Ups
7 Front Squats 135/95
7 HandStand Push Ups

Elite Competition Class

1. Conditioning
AMRAP 10:
10 SDHP, 115/80
10 Lateral BB Burpees

2. Squat
EMOMx10: 1 Back Squat, across

3. Rowing/Skill Work
Not for time:
1,000m Row
100 Double unders
750m Row
75 Double unders
500m Row
50 Double unders