Freedom WOD Classes Closed enjoy your Labor Day Elite Competition Class 1. Barbell Conditioning Teams of 3: 3 rounds for time of: 75 Front Squats, avg body weight – taken from the ground. 50 Bench Press, avg body weight

Freedom WOD Classes Rest Day Elite Competition Class Rest Day

Freedom WOD Classes Open Gym Elite Competition Class 1. Conditioning 5 Rounds: 15 CTB PU 400m Row  

Freedom WOD Classes D.R.O.M.s Strength: Deload Week Bench Press using 90% of your 1RM + 10lbs to calculate load 40% X 5 50% X 5 60% X 5 Metcon: “Bulger” 10 Rounds 150 m Run 7 Chest-to-bar Pull Ups 7 Front Squats 135/95 7 HandStand Push Ups Elite Competition Class 1. Conditioning AMRAP 10: 10

Freedom WOD Classes D.R.O.M.s Skills: 12 mins to make it as far as possible Double Under “Flight simulator” (5-50 unbroken reps increasing 5 reps at a time, then 50-5 decreasing 5 reps at a time) Strength: Deload Week Deadlift using 90% of your 1RM + 20lbs to calculate load 40% X 5 50% X 5

Freedom WOD Classes D.R.O.M.S Strength: 3 Rounds 10 Unbroken Hang Squat Snatch, you choose the weight Rest 1:00 min Metcon: 50 Hang Power Cleans 155/115 EMOM 5 Ring Dips The athlete must perform 5 Ring Dips every min on the min until completion. This includes beginning the workout with 5 Ring Dips. Elite Competition Class