Freedom WOD Classes

D.R.O.M.s

Cleans

5 x 1

Metcon:

25 Box Jumps (24/20)

20 Power Cleans (135/95)

15 Lateral Burpee Bar Overs

20 Box Jumps

15 Power Cleans

10 Lateral Burpee Bar Overs

15 Box Jumps

10 Power Cleans

5 Lateral Burpee Bar Overs

Elite Competition Class

1. Clean
EMOMx15: 1 Squat Clean
Mins 1-5: 80%
Mind 6-10: 85%
Mins 10-15: 90%

2. Gymnastics Skills
EMOMx15
Odd: 25′ HS Walk
Even: 1 legless Rope Climb + 1 Rope Climb

3. Conditioning
“Heartbreak Kid”
3 Rounds:
10 Front Squats, 185/135 – no rack
20 C2B
50 Double Unders