Freedom WOD Class D.R.O.M.s   Retest M.E Plank Holds   Back Squat 5 x 5   Overhead Squat 2 x 5   Happ(ish) Halloween and Blake’s 32nd Bday WOD: 14 Min AMRAP Buy in: 32 Burpees 10 Thrusters (95/65) 31 Lateral Bar Jumps   Elite Competition Class Front Squat 10 x 3   Metcon: 10-8-6-4-2

Freedom WOD Class D.R.O.M.s   Cleans 3 x 5   Snatch 3 x 5   Metcon: 10-8-6-4-2 Ground to Overhead (135/95) 3-6-9-12-15 Pull-ups 3-6-9-12-15 Box Jump (24/20)   Elite Competition Class Rest Day

Freedom WOD Class D.R.O.M.s   Bench Press 5 x 5   Metcon: 13 Min AMRAP 1 Time Buy in: 800 M Run 13 KB Swings (53/35) 3 Bench Press @ 70% 1 RM 30 DU   Elite Competition Class A. Snatch Grip Push Press from behind neck – quickly work up to a heavy single

Freedom WOD Class D.R.O.M.s   Strict Press 3 x 5   Push Press 3 x 5   Metcon: 15 Min AMRAP 3 Muscle-ups or 6 Pull-ups 5 Power Snatch (135/95) 7 HSPU   Elite Competiton Class 5 Slow Rounds of: 3 Strict HSPU 6 Strict TTB 12 Air Squats 18 Cal Row Focus on perfect

Freedom WOD Class D.R.O.M.s   Back Squat 3 x 5   Front Squat 3 x 5   Metcon: 30 Calorie Row 30 Bar Facing Burpees 30 Hang Cleans (135/95)   Elite Competition Class Front Squats 6 x 6   3 Rounds for time: 3,000 M Row 30 Burpee Pull-ups

Freedom WOD Class D.R.O.M.s   Back Squat 5 x 5   Overhead Squat 2 x 5   Metcon: 80-60-40-20-10 Double Unders 15-12-9-6-3 Strict Press (115/75)   Elite Competition Class Clean Deadlift pausing at the knees + Hang Squat Clean + Squat Clean – work to a heavy single   Push Jerk from behind the neck