Freedom WOD Classes

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

Strength:
15 minutes to find 1RM Push or Split Jerk

Metcon:
3 Rounds of with a 25 min cap
21-15-9
Power Snatch 95/65
Burpees

Elite Competition Class

1. Jerk
A. 5RM
B. 3RM
C. 1RM

2.Conditioning
1 Mile Run
300 Double Unders
75 Burpees
800 M Run
150 Double Unders
50 Burpees400 M Run
75 Double Unders
25 Burpees