Freedom WOD Classes

D.R.O.M.s

Strength:
15 min to establish a 1RM Jerk (Push or Split)

Metcon:
12 min AMRAP
4 Power Cleans 135/95
8 Burpees

Elite Competition Class

2. Strength
5×10 Jerks from the floor, rest as needed between sets

3. Rowing
Men: 5×30 Calorie Row, 1 min rest between sets
Women: 5×25 Calorie Row, 1 min rest between sets