Freedom WOD Classes D.R.O.M.s Strength: 5 x 1 High Hang (pockets) Sq Snatch at 60% of 1RM 3 x 2 Hang Sq Snatch (just above the knee) at 70% of 1Rm 1 x 3 Sq Snatch at 80-85-90% of 1Rm Metcon: 15 min AMRAP 5 Power Snatch, 135/95 10 TTB 15 Box Jump Overs, 24/20

Freedom WOD Classes D.R.O.M.s Strength: Strict Press using 90% of your 1RM + 10lbs to calculate load 70% X 3 80% X 3 90% X 3+ Metcon: 3 Rounds 25 Unbroken Double Unders (unbroken 3:1) 15 KB swings 53/35 15 Burpees 15 KB swings 53/35 25 Unbroken Double Unders (unbroken 3:1) Elite Competition Class 1.

Freedom WOD Classes D.R.O.M.s Strength: Back Squats using 90% of your 1RM + 20lbs to calculate load 70% X 3 80% X 3 90% X 3+ Metcon: “Fran” 21-15-9 Thrusters 95/65 Pull Ups Elite Competition Class Welcome Back 3:00 Comp Class! 1. Conditioning “2015 Games Couplet” 15-10-6 reps for time of: Thrusters (165/115) Bar muscle-ups

Freedom WOD Classes D.R.O.M.s Strength: Bench Press using 90% of your 1RM + 10lbs to calculate load 65% X 5 75% X 5 85% X 5+ Metcon: 4 Min AMRAP 5 Toe to Bars 10 Box Jumps 20 Double Unders (3:1) Then Immediately for time: 20 Toe to Bars 40 Box Jumps 100 Double Unders

Freedom WOD Classes D.R.O.M.s Strength: Deadlift using 90% of your 1RM + 20lbs to calculate load 65% X 5 75% X 5 85% X 5+ Metcon: 4 Rounds You have 3 mins per round to perform 21 KB Swings 53/35 15 Burpees 9 Push Press 75/45 You have 3 mins to get thru the round,

Freedom WOD Classes D.R.O.M.s SKills: Muscle ups Metcon: 10-9-8-7-6-5-4-3-2-1 reps Wall Balls 20/14 Men’s target 11′ Women’s target 10′ 1-2-3-4-5-6-7-8-9-10 Strict Ring Dips Elite Competition Class 1. Conditioning Teams of 3: AMRAP 20: 200m Run (together) 40 Squat Cleans* – one athlete works at a time *Every 40 reps the weights increase: 115/80, 135/95, 155/105,