Freedom WOD Classes Nuero Mobility Wall Ball Hot potato! Strength: 6 min EMOM Front Squats at 60% of 1RM x 5 reps Squat Clean 60% x 5 65% x 5 70% x 5 Metcon: Happy Birthday Chris P. 9-25-71 44yrs old 15 min AMRAP 90 m run 25 Snatch 45/35 71 WB Russian Twist 20/14

Freedom WOD Classes Hollow Body / Arch Holds Strength: 10 min EMOM: Odd: 3 Strict Pull Ups Even: 6 Kipping Pull Ups Metcon: 5 min max Double Unders every time you break set/ miss rep/ or rest you perform 5 burpees rest 2 min 5 min max Push Press 75/45 every time you break set/

Freedom WOD Classes Obstacle course Agility Ladder Dots MB jumps Cone run Strength: 6 min EMOM Strict Press at 60% of 1RM x 5 reps Jerk 60% x 5 65% x 5 70% x 5 Metcon: 2 Rounds of: 20 Push Ups 20 Sit Ups Then Run 400 M 2 Rounds of: 20 Push Ups

Freedom WOD Classes 3 rounds of Cindy Strength: 10 min EMOM: Odd: 10 Scap walk push ups Even: 5 Dips  Metcon: 5 Rounds 1 Deadlift + 3 Muscle ups / 6 chest to bar pull ups 1 Deadlift + 6 HSPU 1 Deadlift + 9 Squats Deadlift weight 225/135 Do each couplet of a 1

Freedom WOD Classes “Junkyard dog” warm up Strength: 6 min EMOM Back Squat at 70% of 1RM x 5 reps Snatch 60% x 5 65% x 5 70% x 5 Metcon: 12 min AMRAP: 7 KB Swings 53/35 7 Toes to Bar 7 Hang Power Clean 95/65 Elite Competition Class 1. Conditioning 50 Calorie Row

Freedom WOD Classes Rest Day Elite Competition Class Rest Day