February 2015 Athletes of the Month

Freedom WOD Classes Front Squats 8 x 4 Metcon: 5 Rounds for Time: 9 Hang Cleans (135/95) 10 C2B Pull-ups Elite Competition Class 1. Conditioning 5 Rounds of for max reps of: 1 min of Strict Pull ups 1 min of KB Hang Squat Clean Thrusters, 35/25 1 min of Row for Calories 1 min

Freedom WOD Classes Ring Dips (Hardest Variation) 4 x 5 Metcon: 100 M KB Farmer Carry (53/35 – Only carry one KB and switch hands at 50 M mark) 30 KB Push Press (15 each arm) 30 Goblet Lunges (15 each leg) 100 M KB Farmer Carry 20 KB Push Press 20 Goblet Lunges 100

Freedom WOD Classes D.R.O.M.s Cleans 8 x 4 Metcon: 150 Push-ups For Time 50 M Run EMOM Elite Competition Class 1. Strength Work up to a heavy double dead lift with bands 2. Conditioning 8 Min EMOM Odd: 7 Deads at 65% Even: 60 Double unders

Freedom WOD Classes D.R.O.M.s Pull-ups (Hardest Variation Possible) 4 x 5 Metcon: 9 Rounds For Time: 3 Deadlifts (60% 1 RM) 3 Burpees 3 Box Jumps (24/20) Rest 2 Minutes After Every Three Rounds Elite Competition Class 1. Conditioning 5min Row, 2:30 rest 4 min Row, 2:00 rest 3 min Row, 1:30 rest 2 min

Freedom WOD Classes D.R.O.M.s Back Squat 8 x 4 Metcon: 15 Min AMRAP 5 HSPU 10 Front Squats (95/65) *Run 200 M Every 3 Minutes* Elite Competition Class 1. 21 – 15 – 9: Thruster (95/65) Front Squat (95/65) Wall Ball (20/14) 2. 3 Min AMRAP 9 Power Snatches, 135/95 15 Power Cleans, 135/95 21