Kendall wanted an old school garage gym wod! Freedom WOD Classes D.R.O.M.s Strength: Bench Press using 90% of your 1RM + 5lbs to calculate load 75% X 5 85% X 3 95% X 1+ Metcon: Max Effort Pull-ups Max Effort Double Unders Max Effort Bench Press 45 lb bar Max Effort 400 M Run Target

Freedom WOD Classes D.R.O.M.s Strength: Deadlift using 90% of your 1RM + 10lbs to calculate load 75% X 5 85% X 3 95% X 1+ Metcon: 3 Rounds 10 Box Jumps 10 Hang Power Snatch 95/65 Elite Competition Class Rest Day

Freedom WOD Classes D.R.O.M.s Strength: 3×3 Snatch Pulls at 95% of 1RM Snatch 2×2 Snatch Pulls at 110% of 1RM Snatch 1×1 Snatch Pulls at 125% of 1RM Snatch Metcon: 200 m Run 30 Burpee broad jumps (4 ft Jump) 30 KB swings 53/35 200 m Run 20 Burpee broad jumps (4 ft Jump) 20

Well done Ben Smith! CrossFit Games Champ 2015 Freedom WOD Classes D.R.O.M.s Strength: Strict press using 90% of your 1RM + 5lbs to calculate load 75% X 5 85% X 3 95% X 1+ Metcon: 15 min AMRAP 5 Push jerks 115/85 10 Pull ups 15 Double unders Elite Competition Class 1. Bounding 5×1 –

  Happy Birthday to Gabe and Jeff! Freedom WOD Classes D.R.O.M.s Strength: Back Squats using 90% of your 1RM + 10lbs to calculate load 75% X 5 85% X 3 95% X 1+ Metcon: 4 Rounds 10 Power Cleans 75/55 10 Front Rack Lunges 10 Front Squats Elite Competition Class 1. Snatch On The 2:00

Freedom WOD Classes D.R.O.M.s Strength: Bench Press using 90% of your 1RM + 5lbs to calculate load 70% X 3 80% X 3 90% X 3+ Metcon: 1-10 with a 15 min cap! Squat Cleans 115/75 Burpees Elite Competition Class 1. Pull 10-8-6-4-2 Dead Lifts, climbing 2. Conditioning 1,000-meter run 25 Power Cleans, 135/95 25