Freedom WOD Classes D.R.O.M.s Movement of the Month: Review Pulls 1 and 2, Practice Pull 3 / Panda Pulls Metcon: 3 Rounds: 30 Squats 30 KB Swings (35/25) 30 Push Ups Elite Competition Class 1. 14 Min EMOM Odd: 7 PC at 135/95 + 30 Double unders Even: 7 C2B + 7 WB, 30/20 2.

Freedom WOD Classes D.R.O.M.s 10 Minutes Movement the Month – Snatch Grip and Clean Grip, Lift offs and Deadlifts Metcon: Teams of 3 – Split work as needed 7 Mins: Row for Calories 5 Mins: Burpee Box Jump Overs (20) 5 Mins: Row for Calories 3 Mins: Burpee Box Jump Overs 3 Mins: Row for

Freedom WOD Classes D.R.O.M.s Mobility Metcon: 15.1 and 15.1A 9 Min AMRAP 15 Toe to Bars or Knee Above Waist 10 Deadlifts (115/75 or 85/55) 5 Snatch (115/75 or 85/55) Immediately Followed by: 6 Minutes to Establish 1RM Clean and Jerk Elite Competition Class 1. Snatch EMOMx12: 3 rounds of: Min 1: Triple at 75%

March 2015 Athlete of the Month

Freedom WOD Classes D.R.O.M.s Bench Press 6 x 6 Metcon: 4 Min M.E at Each Station Row for Meters Burpees Air Squats *1 Minute Rest Between Stations* Elite Competition Class Mobility or “Open 15.1″ AMRAP 9: 15 TTB 10 Deads, 115/75 5 Snatches, 115/75 “Open 15.1A” 6 mins to establish 1RM Clean and Jerk

Freedom WOD Classes D.R.O.M.s Hip Mobility Calf Mobility Metcon: 8 Min AMRAP Ladder 2 Toe 2 Bars 2 Wall Balls (20/14) 4 T2B 4 Wall Balls 6 T2B 6 Wall Balls …… Elite Competition Class Rest Day