Freedom WOD Classes

D.R.O.M.s

Strength:
Strict Press using 90% of your 1RM + 10lbs to calculate load
70% X 3
80% X 3
90% X 3+

Metcon:
3 Rounds
25 Unbroken Double Unders (unbroken 3:1)
15 KB swings 53/35
15 Burpees
15 KB swings 53/35
25 Unbroken Double Unders (unbroken 3:1)

Elite Competition Class

1. Conditioning
“Black and Blue”
5RFT:
10 Power Cleans, 135/95
10 Burpees

2. Strength
4×10 Back Squat, climbing

3. Rowing
9×1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 rest…9″.
Record meters for each interval.