Freedom WOD Classes Strict Press 3 x 8 Metcon: 30 KB Swings (53/35) 30 HSPU 30 Power Snatch (75/55) 30 Squats (75/55) 30 Ring Rows 30 Thrusters (75/55) Elite Competition Class 1. 21-15-9 Dead Lifts, 275/185 Box Jumps, 30/24 2. 6×2 Pausing “Rock Bottom” Front Squats, 95/65 – hold each rep for :30 seconds

    Freedom WOD Classes D.R.O.M.s Skills: Handstands Metcon: 1500 Meter Row Buy In Then: Death by: min 1 do 1 push up / min 2 do 1 sit up / min 3 do 2 push ups / min 4 do 2 sit ups and so on… Odd Min: Push Ups Even Min: Sit Ups

January 2015 Athlete of the Month

Freedom WOD Classes D.R.O.M.s Snatch 8 Min EMOM 80-85% 1 RM 2015 New Years Metcon: 4 Rounds for time: 20 Burpees 15 Cleans (115/75) Elite Competition Class 1. For Time: 100 Double unders 5 rounds of Cindy 80 Double unders 4 rounds of Cindy 60 Double unders 3 rounds of Cindy 40 Double unders 2

Freedom WOD Classes D.R.O.M.s Ring Skills: Tucks and Back Levers Metcon: 10 Rounds for time: 10 Box Jumps (24/20) 10 Pull ups 10 Push ups 10 Wall balls (20/14) Elite Competition Class 1. “Double Time” Teams of 2, with a running clock. 1 Athlete works at a time. 2 Min AMRAP: Squat Cleans (135/95) 2

Freedom WOD Classes D.R.O.M.s Back Squat 3 x 8 Metcon: 3 Rounds 2 Min AMRAP 5 T2B 20 DU Rest 1 Min 2 Minute M.E. Calorie Row Rest 1 Min Elite Competition Class 1. “The Good Life” 3 RFT: 500m Row 12 Burpees 21 Box Jumps, 24/20 2. 7 Min EMOM 1 Snatch at 90%