Freedom WOD Classes D.R.O.M.s Mobility 15 Mins Metcon: Hero WOD “Manion” 7 Rounds for Time: 400 M Run 29 Back Squats (135/95) *35-40 Min Cap* Elite Competition Class Rest or Mobility

Freedom WOD Classes D.R.O.M.s Strict Press 3 x 5 Jerk 3 x 5 8 Min AMRAP: 10 Deadlift (155/105) 15 Sit-ups Then: 40 Box Jumps Elite Competition Class With a 30 min running clock Teams of 3 complete 5 mins of: A. Max reps of 15′ Rope Climbs B. Partner Carry for total Meters C.

Freedom WOD Classes D.R.O.M.s Snatch Panda Pulls 3 x 3 Squat Snatch 3 x 5 Partner Metcon: 8 Min AMRAP Bench Press (155/115) Double Unders *Both Partners work at the same time and switch exercises as needed* Followed Immediately by 1 Mile Run or 800 M for Time as Individuals!! Elite Competition Class 1. Snatch

Freedom WOD Classes D.R.O.M.s Back Squats 3 x 5 Front Squats 3 x 5 Metcon: 4 Rounds of 3 Min AMRAP: 2 Squat Cleans (155/115) 4 Burpees 6 Pull-ups 1 Min Rest Elite Competition Class Rest Day Or 2RFT: 1,000m Row 50 Thrusters, 65/45 30 C2B

Freedom WOD Classes Mobility Deadlifts 3 x 8 Metcon Tabata: Goblet Squats (35/20) KB Russian Twists (35/20) Goblet Step-ups (35/20# on 20 inch box) V-ups or Sit-ups Elite Competition Class 1. Clean EMOMx7: Power Clean + Squat Clean 2. Conditioning AMRAP 5: 5 muscle-ups 10 cleans, 155/105 3. Conditioning 5 x 15 Calorie Row, :30

Freedom WOD Classes D.R.O.M.s Snatch Complex Snatch Grip Lift Off, Olympic DL, High Hang Squat Snatch Metcon: 10 HSPU 200 M Run 20 Ring Dips 200 M Run 30 Box Jumps 200 M Run 40 Pull-ups 200 M Run 50 Hang Power Snatch (75/55) 200 M Run Elite Competition Class Rest Day