Freedom WOD Classes Warm Up: D.R.O.M.S Mobility: Hip/Ankle Strength: 15-20 mins Test Week: One Rep Max Back Squats Metcon: “Fight Gone Bad” 3 Rounds for Max Reps: 1:00 Wallballs (20/14) 1:00 SDHP (75/55) 1:00 Box Jumps (20″) 1:00 Push Press (75/55) 1:00 Row (Calories) 1:00 Rest Elite Competition Class 1) Conditioning “Fight Gone Bad” 3

Freedom WOD Classes Warm Up: D.R.O.M.S Mobility: Hip/Ankle Strength: 15-20 mins Test Week: One Rep Max Clean Metcon: 15 Min Cap 200 Sit Ups EMOM Including Min 0 Perform: 5 Hang Power Cleans 115/75 Elite Competition Class 1. Clean and Jerk EMOMx10:  1 Power Clean + 3 Front Squats + 1 Jerk 2.  Gymnastics Conditioning

Freedom WOD Classes Warm Up: D.R.O.M.S Mobility: Chest/Shoulders Strength: 15-20 mins Test Week: One Rep Max Strict Press Metcon: 21-15-9 KB Swings 53/35 Pull Ups Hand Stand Push Ups Elite Competition Class 1. Weightlifting + Gymnastics Conditoning OTM x 6 – 1 Squat Snatch (90%) Rest 4:00 OTM x 6 – 1 Squat Clean and Jerk

Freedom WOD Classes Warm Up: D.R.O.M.S Mobility: Shoulder/Thoracic Strength: 15-20 mins Test Week: One Rep Max Snatch Metcon: Snatching Nancy 5 Rounds 400 m Run 15 Power Snatch 75/45 Elite Competition Class 1. Conditioning 21 HPC (135/95), 21 Burpees over Bar, 100 DU 15 HPC (135/95), 15 Burpees over Bar, 75 DU 9 HPC (135/95),

August 2016 Athletes of the Month

Put on those pain faces! It’s Test Week… PR City Baby LETS GO! Freedom WOD Classes Warm Up: D.R.O.M.S Mobility: Hips/Lats/Triceps Strength: 15-20 mins Test Week: One Rep Max Front Squats Metcon: 7 Min AMRAP 5 Box Jumps 30/24 10 Push ups 25 Double Unders (2:1 Singles) Elite Competition Class 1. Snatch EMOM Snatch Waves