Freedom WOD Classes

D.R.O.M.s

Cleans

8 x 4

Partner Metcon:

20 Min AMRAP

7 GHD Sit-ups

Shuttle Run 25 Meters – 50 Meters (150 M total)

7 KB Swings (53/35)

Shuttle Run 25 Meters – 50 Meters (150 M total)

*One Partner Completes an Entire Round While Other Partner Rests, Then Switch*

Elite Competition Class

1. Squat
A. 10RM Back Squat
B. 3RM Front Squat

2. Conditioning
Teams of 3
20 Min AMRAP:
Station 1: Row for Calories
Station 2: 50′ Hang Double KB Walking lunge, 2-pood/1.5-pood
Station 3: Rest
Rotate stations when lunge is complete. Score is total calories on the rower.

3.
3 RFT:
20 GHDSU
30 Hip Extensions