Freedom WOD Classes

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

Strength:
15 minutes to find 1RM Squat Snatch

Metcon:
10 Snatches 135/95
400 meter run
8 Snatches
200m run
6 Snatches
100m run

Elite Competition Class

1. Conditioning
3 rounds with a 15 min cap

10 Burpee Box over 30/24
100 m Farmer Carry 35/25
10 Push Press 115/75
100 m Farmer Carry 35/25

Rest 2:00 mins

Then

3:00 mins to complete as many reps as possible
Front Squats 185/135 = 1 point
Deadlift 185/135 = 1/4 point