Freedom WOD Classes Obstacle course Agility Ladder Dots MB jumps Cone run Strength: 6 min EMOM Strict Press at 60% of 1RM x 5 reps Jerk 60% x 5 65% x 5 70% x 5 Metcon: 2 Rounds of: 20 Push Ups 20 Sit Ups Then Run 400 M 2 Rounds of: 20 Push Ups

Freedom WOD Classes 3 rounds of Cindy Strength: 10 min EMOM: Odd: 10 Scap walk push ups Even: 5 Dips  Metcon: 5 Rounds 1 Deadlift + 3 Muscle ups / 6 chest to bar pull ups 1 Deadlift + 6 HSPU 1 Deadlift + 9 Squats Deadlift weight 225/135 Do each couplet of a 1

Freedom WOD Classes “Junkyard dog” warm up Strength: 6 min EMOM Back Squat at 70% of 1RM x 5 reps Snatch 60% x 5 65% x 5 70% x 5 Metcon: 12 min AMRAP: 7 KB Swings 53/35 7 Toes to Bar 7 Hang Power Clean 95/65 Elite Competition Class 1. Conditioning 50 Calorie Row

Freedom WOD Classes Rest Day Elite Competition Class Rest Day

Freedom WOD Classes Open Gym Elite Competition Class 1. Conditioning If your most recent “Fran” time was below 2:30, then complete: 27-21-15-9 of: C2B Pull ups Thrusters 95/65 If your most recent “Fran” time was above 2:30, then complete: “Fran” 21-15-9 Thrusters, 95/65 Pull ups

Freedom WOD Classes D.R.O.M.s Mobility: Quad Smash Shoulder Smash Metcon: 3 Rounds (fight Gone Bad style) one min max effort at each station. Double Unders Power snatch 75/55 Box jump 24 Thruster 75/55 Rest one min Elite Competition Class 1. Clean Jerk A. AMRAP in 2:00 of Clean and Jerks at 245/165 Rest 2-3 mins