Freedom WOD Classes D.R.O.M.s Open gym Elite Competition Class 1. Jerk work up to a heavy single 2. “Luke” 400m Run 15 CJ, 155/105 400m Run 30 TTB 400m Run 45 Wall Balls, 20/14 400m Run 45 KBS, 1.5-pood/1-pood 400m Run 30 Ring Dips 400m Run 15 Lunges, 155/105 400m Run

Happy Birthday Shannon Enger!!! Freedom WOD Classes D.R.O.M.s Mobility Metcon: Chris “Kyle” 3 Rounds for time: (1 for his wife and 2 for his children left behind) 40 KB Swings (70/53) 40 Box Jumps (24/20) 40 Thrusters (65/45) 40Elevated Push-ups (Feet on 24/20 Box) Elite Competition Class 1. 12 Min AMRAP 15 Snatch (75/55) 15

Freedom WOD Classes D.R.O.M.s Headstand / Handstand Practice Metcon: Death By: Odd Min – Double Unders (Increase by 5’s) Even Min – Burpees (Increase by 1) Elite Competition Class Rest Day  

Freedom WOD Class D.R.O.M.s Snatch 3 x 5 Snatch Balance 3 x 3 Metcon: Tabata (45 seconds on / 15 seconds rest) Row for Calories Plank Holds (Hardest variations possible) GHDSU Elite Competition Class 1. 6 Rounds: 1:00 Max Calorie Row 1:00 Max Burpees 1:00 Max Double-Unders 1:00 Rest Record Totals for Each Individual Movement.

Freedom WOD Classes D.R.O.M.s Practice Front Levers Metcon: 5 Rounds: 3 Min AMRAP 3 Power Cleans (135/95) 6 Box Jumps (24/20) 9 Pull-ups 1 Min Rest Elite Competition Class 1. 3 Rounds for time: 25 Thrusters, 95/65 25 TTB 2. 5×3 Pressing Snatch Balance + OHS 5×3 Snatch Balance + Sotts Press  

Freedom WOD Classes D.R.O.M.s Front Squats 3 x 12 Metcon: 5 Rounds for time: 20 Ring Dips 14 Thrusters (115/75) Elite Competition Class 1. 2000 M Row for time 2. 8 Min Snatch EMOM: 1 Snatch at 65%, 70%, 75%, 80%, 85%, 75%, 80%, 85%, 3. Front Squats 2 x 3