Freedom WOD Classes D.R.O.M.s Strength: Deadlift using 90% of your 1RM + 20lbs to calculate load 75% X 5 85% X 3 95% X 1+ Metcon: 4 Rounds 1 min Handstand Push Ups 1 min GHD Sit Ups 1 min  Double Unders or Single Jumps 1 min Row for meters 1 min Rest Elite Competition

Freedom WOD Classes D.R.O.M.s Strength: 5-rep heavy Front Squat 3-rep heavy Clean High Pulls 1-rep heavy High Hang Squat Clean Metcon: “Elizabeth” 21-15-9 of: Squat Cleans, 135/95 Ring Dips Elite Competition Class 1. Conditioning “Jerry” For time: 1 mile Run 2K Row 1 mile Run 2. Barbell Conditioning 3 RFT: 10 Unbroken Hang Squat Cleans,

Freedom WOD Classes D.R.O.M.s Strength: Strict Press using 90% of your 1RM + 10lbs to calculate load 75% X 5 85% X 3 95% X 1+ Metcon: 5 Rounds 6 Hang Power Snatch 115/75 12 Bar Facing Burpees Elite Competition Class 1. Barbell Conditioning 50 Snatches for time, 135/95 2. Strength Work up to a

Freedom WOD Classes D.R.O.M.s Strength: Back Squats using 90% of your 1RM + 20lbs to calculate load 75% X 5 85% X 3 95% X 1+ Metcon: 10 Min AMRAP Ladder 2 Wall Ball 20/14 5 Double Unders (2:1) 4 Wall Ball 10 Double Unders 6 Wall Ball 15 Double Unders …… Elite Competition Class

Freedom WOD Classes D.R.O.M.s Strength: Bench Press using 90% of your 1RM + 10lbs to calculate load 70% X 3 80% X 3 90% X 3+ Metcon: 75 Sit Ups Then: 4 Rounds 400 meter Run 20 Back Rack Lunges 65/45 (10 reach leg) Then: 75 Sit Ups Elite Competition Class 1. Conditioning 5 Rounds

Freedom WOD Classes D.R.O.M.s Mobility: Banded distraction hip mobility Lacrosse ball Shoulder/Chest mobility Strength: Deadlift using 90% of your 1RM + 20lbs to calculate load 70% X 3 80% X 3 90% X 3+ Metcon: 3 Rounds with a 10 min cap! 10 Push Press 115/75 150m Shuttle Sprint (25m out 25m in, 50m out