Freedom WOD Classes D.R.O.M.s Bench Press 8 x 4 Metcon: Teams of 3 15 Min AMRAP Row 21 Cals 14 Russian KB Swings (53/35) 7 Hang Cleans (115/75) One Partner Completes Entire Round While 2nd Partner Holds 135/95 at Hang Position. 3rd Partner Rests. Everyone Rotates after the Round has been Completed. Rest 1 Min:

Freedom WOD Classes D.R.O.M.s Pull-ups (Hardest Variation) 4 x 8 Metcon: 4 Rounds: 3 Min AMRAP 3 Strict HSPU 5 Burpees 7 Wall Balls (20/14) *Rest 1 Minute Between Rounds* Elite Competition Class Rest Day / Recovery

Freedom WOD Classes D.R.O.M.s Cleans 8 x 4 Partner Metcon: 20 Min AMRAP 7 GHD Sit-ups Shuttle Run 25 Meters – 50 Meters (150 M total) 7 KB Swings (53/35) Shuttle Run 25 Meters – 50 Meters (150 M total) *One Partner Completes an Entire Round While Other Partner Rests, Then Switch* Elite Competition Class

Freedom WOD Classes – Happy 22nd Birthday Colby!! D.R.O.M.s Ring Dips 4 x 8 Metcon: 12 Min AMRAP 22 Burpee Box Jump Overs 22 Back Squats (95/65) 22 Push-ups 22 Pull-ups Elite Competition Class 1. Conditioning 5 RFT: 12 Thrusters, 95/65 12 TTB 2. Skills 20 Min EMOM Odd:  3 Muscle ups Even:  6 Strict

Freedom WOD Classes D.R.O.M.s Back Squat 8 x 4 Metcon: 3 Rounds for Time: 12 Hang Clean and Jerks (115/75) 9 Thrusters (115/75) 6 Snatches (115/75) Elite Competition Class 1. Conditioning 5 Min AMRAP: 1 Clean and Jerk, 155/105 1 Round of “Cindy” 2 Clean and Jerks, 155/105 1 Round of “Cindy” 3 Clean and

Freedom WOD Classes Open Gym: Elite Competition Class 1. Conditioning Teams of 2 complete AMRAP 20 of: 30 Thrusters, 115/80 30 Box Jumps, 24/20 30 KBS, 70/53 30 C2B Pull ups – split up the reps as desired.