Freedom WOD Classes Warm Up: Invisible “Fran” Strength: 6 min EMOM Hang Sq Snatch at 70% of 1RM x 5 reps Back Squats 4 Sets x 8 @ 70% Metcon: 21-15-9 reps Power Cleans 75/55 Thrusters 75/55 Rest 3 minutes 1 mile Run Elite Competition Class 1. Conditioning “Glen” 30 Clean and Jerks (135/95) 1

Who would you rather have on your “end of the world” survival team? Freedom WOD Classes 3 Rounds of Cindy Strength: 6 min EMOM Front Squat at 90% of 1RM x 1 reps Clean Pulls 90% x 5 100% x 3 110% x 1 Squat Clean 80% x 1 85% x 1 90% x 1

What would you rather be Alien or Predator? Freedom WOD Classes Mobility: 2 min Shoulder Drills Strength: In 6 minutes, climb as high up the ladder as possible of Handstand Push Ups 3-6-9-12-15… Metcon: 21-15-9 Deadlift 185/155 Burpee Tuck Jumps Elite Competition Class Rest Day  

Freedom WOD Classes Plate Warm Up Shoulder Mobility Strength: 6 min EMOM Strict Press at 90% of 1RM x 1 reps Jerk 80% x 1 85% x 1 90% x 1 Metcon: Partner Metcon: 4 minAMRAP Push Press 95/65 Bar hold off of pull up rack 1min rest 4 min AMRAP Double Unders Active Static

Freedom WOD Classes  Warm Up: Wall Ball Hot Potato (Squat then throw) 5 Burpees for penalties Strength: 12 min EMOM: Odd: 12 Scap pull ups Even: 7 Dips Metcon: 6 Rounds 10 KB Swings 53/35 10 Ring Rows 10 Box Jump 24/20 Elite Competition Class 1. Clean and Jerk Work up to a heavy complex

Freedom WOD Classes Burpees to Lady Gaga’s The Edge of Glory, Key word EDGE Strength: 6 min EMOM Back Squat at 90% of 1RM x 1 reps Snatch Pull using % of snatch 1RM 90% x 5 100% x 3 110% x 1 Sq Snatch 80% x 1 85% x 1 90% x 1 Metcon: