Freedom WOD Classes

D.R.O.M.s

Back Squats

6 x 6

Metcon:

10 Burpees

Then 3 Rounds

10 HSPU

15 Sit-ups

Then 10 Burpees

Then 3 Rounds

10 Ring Dips

15 Sit-ups

Then 10 Burpees

Then 3 Rounds

10 Push-ups

15 Sit-ups

Then 10 Burpees

Elite Competition Class

1. Conditioning
12 Min AMRAP
50 DU
20 KBS (70/53)
7 Jerks (185/135)

2. Strength Conditioning
8 Min EMOM
Odd: 7 TTB + 7 Power Cleans, 155/105
Even: 7 TTB + 7 Front Squats, 155/105