Freedom WOD Classes

Warm Up:
D.R.O.M.S

Strength:
15 minutes to find 1RM Push Press

Metcon:
In Teams of 3, With an 18 min Cap
3 Rounds Per Person (9 Rounds Total)
7 Hang Power Cleans 115/75
14 Hand Stand Push Ups
21 Calorie Row

You may only use one bar bell and on rower per team.

Elite Competition Class

1. Conditioning
21 HSPU
21 Ring Dips
21 Pushups
21 Calorie Row
15 HSPU
15 Ring Dips
15 Pushups
21 Calorie Row
9 HSPU
9 Ring Dips
9 Pushups
21 Calorie Row