Garlic-Roasted Chicken and Root Vegetables Ingredients Butter: 6 tablespoons (3/4 stick) unsalted butter, at room temperature 2 teaspoons chopped fresh rosemary 2 teaspoons chopped fresh thyme 1/2 teaspoon fresh lemon juice (from 1/2 large lemon) 1/2 teaspoon kosher salt 1/2 teaspoon freshly ground black pepper 3 large cloves garlic, minced Chicken: One 6 1/4-pound chicken,

Freedom WOD Classes Mobility Front Squats 6 x 6 Metcon: 4 Rounds: 2 Min Max Effort Double Unders 2 Min Max Effort Burpees Elite Competition Class 1. 8 Min AMRAP 5 Deadlifts, 135/95 5 Hang Power Cleans, 135/95 5 Front Squats, 135/95 5 Jerks, 135/95

Freedom WOD Classes Pull-ups (Hardest Variation Possible) 7-7-6-6 Metcon: 5 Rounds for Time: 20 Box Jumps (24/20) 20 M Bear Crawl (65 feet) 20 Overhead Lunges w/ Plate (35/25) 20 Knee to Elbows Elite Competition Class Rest Day – Mobility  

Freedom WOD Classes D.R.O.M.s Push Jerk 6×6 Metcon: Tabata 45 sec on 15 sec off Row for Cal KB Swings 53/35 Hollow Body Holds KB Jump Overs Elite Competition Class 1. Strength EMOMx10: Odd: 5 Power Cleans – you choose the weight Even: 5 Front Squats From a Rack – you choose the weight 2.

Freedom WOD Classes D.R.O.M.s Ring Dips (Hardest Variation – Same as last Thursday) 7-7-6-6 Metcon: 5 Rounds: 30 DU or 60 Singles 15 Wall Balls (20/14) 7 Strict Pull-ups *Rest 90 Seconds Between Rounds* Elite Competition Class 1. 10 Min EMOM Odd: Row 20/15 Cals Even: 1 heavy Front Squat from a rack + 1

Freedom WOD Classes D.R.O.M.s Back Squat 6 x 6 Metcon: 12 Min AMRAP Ladder: Burpees Overhead Squats (45/35) Elite Competition Class 1. Conditioning Teams of 4, 2 guys and 2 girls 40 CTB Each Athlete (Both Girls same time, then both guys) 30 Cal Row Each Athlete (Both Girls same time, then guys) In Guy