Freedom WOD Classes D.R.O.M.s   Snatch 3 x 5    Cleans  3 x 5   Metcon: 75 DU 21 Burpees 21 Snatch (75/55) 75 DU 15 Burpees 15 Snatch 75 DU 9 Burpees 9 Snatch     Elite Competition Class Rest Day

Freedom WOD Classes D.R.O.M.s   Bench Press 6 x 6   Metcon: 5 Rounds for time: 10 Pull-ups 10 TTB 10 Thrusters (95/65)   Elite Competition Class Front Squats 8 x 4   For Time: 10-8-6-4-2 Strict HSPU 5-4-3-2-1 Muscle ups   30 Min EMOM 6 Rounds of: Min 1: Max Burpees Min 2: Max

Freedom WOD Classes D.R.O.M.s   Strict Press 6 x 6   Metcon: Veterans Day Hero WOD “Holleyman” 30 Rounds for time: 5 Wall Balls (20/14) 3 Handstand Push-ups 1 Power Clean (225/155)     Elite Competition Class 1 RM Power Snatch   8 x 2 Snatch Pull from Low Hang, work to a heavy set

Freedom WOD Classes D.R.O.M.S Back Squats 6 x 6 Metcon: 5 min AMRAP 1 Deadlift 315/205 (scale appropriately) 5 Ring Dips 9 Knee to Elbow 13 KB Swings 53/35 17 Plate Lunges 45/35   REST 2 MIN   5 min AMRAP 1 Deadlift 315/220 (scale appropriately) 5 Ring Dips 9 Knee to Elbow 13 KB

Freedom WOD Classes Open gym Elite Competition Class 1. Clean 1 RM Squat Clean 2. 2 Rounds for time of: 20 Cal Row 20 Power Snatches, 75/55 20 Wall Balls, 20/14 20 C2B PUll ups 3. 5 Rounds for time of: 10 Burpee Box Jumps, 24/20″ 150m Run

Freedom WOD Classes D.R.O.M.s   Back Squats 5 x 3   Overhead Squats 2 x 3   Metcon: 5 Rounds for time: 15 Box Jumps (24/20) 15 Pull-ups 15 Wallballs (20/14)   Elite Competition Class “Schlitz” 4 Rounds for time: 400 M Run 4 Muscle ups 40 Double Unders   1 Set of Snatch Complex: