Freedom WOD Classes D.R.O.M.s Mobility – Hips and Ankles Bench Press 10 x 3 Versus Metcon: 3 Rounds Each for Reps: 400 M Run M.E Double Unders Elite Competition Class 1. Conditioning 3 RFT: 15 Deads, 245/165 15 Dumbbell Push Press, 50/35 2. Strength 5×5 Overhead Squats 3. Skills 10 Min EMOM Odd: 10 Overhead

Freedom WOD Classes D.R.O.M.s Strict Ring Dips 3 x M.E (minimum 5, use bands as necessary) Metcon: 20 KB Goblet Lunges (53/35 – 10 / leg) 20 Squat Clean and Split Jerk (115/75) 20 V-Ups 20 Unbroken Push-ups 20 KB Goblet Lunges (53/35) Elite Competition Class Rest Day

Freedom WOD Classes D.R.O.M.s Snatch 10 x 3 Metcon: 12-10-8-6-4-2 Ring Rows KB Swings (53/35) Between Rounds Complete 6 Burpees Elite Competition Class 1. Conditioning 3×1,000m Row, rest as needed – goal is maintain your 2k pace from last week across all three sets. 2. Snatch Technique A. 5x”Second Pull Drill” – stay under 65%

Each month we will have a theme this month is “Idols”. Who is your Idol? With this said Monday the 26th show up as your Idol is some form dress like them, talk like them, wear something that big or small that represents that person, act like them, but most important Train unitl your idol

Freedom WOD Classes D.R.O.M.s Back Squat 10 x 3 (85-90%) Metcon: 2 Rounds of 6 Min AMRAP 10 Unbroken Wallballs (20/14) 20 DU or 60 singles Rest 3 Minutes Elite Competition Class 1. “The Admiral” 3 Rounds for time of: 20 Burpee Pull ups – bar should be about 6″ above max reach 20 Front Squats,

Elite Competition Class Active Rest Day