Freedom WOD Classes D.R.O.M.s The Break Up Death by 20 m sprints 18 min cap Rest 1 Min The Make Up 10 min AMRAP Over Head Walking Lunges w/plate 45/35 Rest 1 Min The I Hate You 30 unbroken double unders Elite Competition Class 1. Conditioning 3 RFT: 30 Cal Row 15 Deads, 225/155 30

Freedom WOD Classes D.R.O.M.s Ankle Mobility Pull-ups (Hardest Variation Possible) 4 x 8 Metcon: 12 Min AMRAP 50 Toe to Bars 40 Wall Ball Sit-ups 30 Push-ups 20 KB Swings 10 Chest 2 Bar Pull-ups 10 Chest 2 Bar Pull-ups 20 KB Swings 30 Push-ups 40 Wall Ball Sit-ups 50 T2B Elite Competition Class Rest

Freedom WOD Classes D.R.O.M.s Snatch Technique 10 x 3 (@ moderate weight) Metcon: 4 Rounds For Time: 5 Jerks (135/95) 10 Burpees 15 Box Jumps Elite Competition Class 1. Snatch A. Quickly work up to a heavy Front Squat B. Quickly work up to a heavy Snatch Grip Push Press from behind the neck C.

Freedom WOD Classes D.R.O.M.s Hand Stand Practice Metcon: 3 Rounds: 1 Minute Max Effort at Each Movement: Hang Power Cleans (95/65) V-Ups Hip Extensions Ring Dips Rest 1 Minute Between Rounds Elite Competition Class 1. Conditioning 3 RFT: 5 Muscle ups 10 Power Cleans, 155/105 2. Conditioning 3 RFT: 20 C2B 20 Bench Press, 135/95

Freedom WOD Classes Back Squats 10×3 Metcon: “Fran” 21-15-9 Thrusters 95/65 Pull Ups Elite Competition Class 1. Conditioning (WOD from Chris Spealler) 100 Thrusters, 75/55 1000m Row 2. Snatch A. 5×2 Snatch Grip Push Press from behind the neck. B. 5×1 High Hang Power Snatch C. 3×2 Overhad Squat D. Front Squat 2×10

Freedom WOD Classes Rest Day Elite Competition Class Mobility