Freedom WOD Classes D.R.O.M.s Strength: Strict Press using 90% of your 1RM + 10lbs to calculate load 65% X 5 75% X 5 85% X 5+ Skills: Take 15 mins to work bar path for both Clean and Snatch Working Lat activation, Pulling pockets and The Catapult Metcon: 4 Rounds 15 min CAP! 10 Hang

Freedom WOD Classes D.R.O.M.s Strength: Back Squats using 90% of your 1RM + 20lbs to calculate load 65% X 5 75% X 5 85% X 5+ Metcon: 800 m Row 70 Double unders or 210 Single jumps 60 Walking lunges 500 m Run 40 Box jumps 30 Pull ups 200 m KB Farmer walk 53/35

Freedom WOD Classes D.R.O.M.s Strength: De-Load Week Bench Press using 90% of your 1RM + 5lbs to calculate load 40% X 5 50% X 5 60% X 5 Metcon: 15 Min Partner AMRAP One Partner Begins with a Deadlift Static Hold (135/95) While the other partner performs: 9 Pull ups 7 Push ups 50 M

Freedom WOD Classes D.R.O.M.s Strength: De-Load Week Deadlift using 90% of your 1RM + 5lbs to calculate load 40% X 5 50% X 5 60% X 5 Metcon: 5 Rounds M.E. Back Squat 135/95 10 Box Jumps 24/20 Elite Competition Class Recovery Day  

Freedom WOD Classes D.R.O.M.s Strength:  5×1 – Snatch High Pull + Tall Snatch. Snatch High Pull – Bring bar to chest level. Tall Snatch – With locked out hips and knees, shrug and drop into squat. This is a technique primer. Light weights, fast movement. Metcon: Tabata Cal Row GHD Sit Ups Burpee Wall Balls

Freedom WOD Classes D.R.O.M.s Strength: De-Load Week Strict Press using 90% of your 1RM + 5lbs to calculate load 40% X 5 50% X 5 60% X 5 Metcon: 15 Min AMRAP 2 Muscle Ups (4 Chest to Bar Pull Ups or Pull Ups) 4 Hand Stand Push Ups 8 KB Swings 70/53 Elite Competition