Freedom WOD Classes Rest Day Elite Competition Class Rest Day/Active Recovery

Freedom WOD Classes Closed for the Rocky Mountain ThrowDown! Elite Competition Class Closed for the Rocky Mountain ThrowDown!

Freedom WOD Classes D.R.O.M.s Metcon: 9-11 Throwdown 2001m Run 11 Box Jumps 36/24 11 Thursters 125/85 11 Burpee Chest to Bar Pull Ups 11 Power Cleans 170/120 11 Handstand Push Ups 11 Kettlebell Swings 70/53 11 V-ups 11 Deadlifts 170/120 11 Push Jerks 110/75 2001 M Run The workout is symbolic of 9/11.  The 2001 meter

Freedom WOD Classes D.R.O.M.s Neuro Mobility Metcon: Establish One Rep Max on: Clean Snatch Bench Press Elite Competition Class Rest Day

Freedom WOD Classes D.R.O.M.s Neuro Mobility Metcon: Establish One Rep Max on: Back Squat Strict Press Dead Lift Elite Competition Class 1. Strength Work up to a heavy 3-rep Back Squat 2. Conditioning AMRAP 10: 10 Power Snatch, 95/65 15 Calorie Row

Freedom WOD Classes D.R.O.M.s Metcon: 4 Rounds: 15 B0x Jump (30/24) 400 Meter Run Elite Competition Class 1. Clean 5×5 unbroken Power clean, climbing. The rule today is you can’t move your feet. 2. Conditioning 4 Rounds: 15 BJ (40/30) 400 Meter Run 3. Midline Accessory Work 3 rounds NOT for time of: 20 GHDSU