Freedom WOD Classes D.R.O.M.s Strength: De-load Week Strict Press using 90% of your 1RM to calculate load 40% X 5 50% X 5 60% X 5 Metcon: Tabbata 45 seconds on 15 sec rest KB Swings 53/35 Double unders or Singles Pull Ups Burpees Elite Competition Class SESSION 1: 1. Snatch EMOMx12: Min 1: 30-40#

Freedom WOD Classes D.R.O.M.s Strength: De-load Week Back squats using 90% of your 1RM to calculate load 40% X 5 50% X 5 60% X 5 Metcon: 4 Rounds 3 min AMRAP 3 Power Cleans 95/65 6 Front Squats 9 Thrusters Rest 1 minute: Elite Competition Class 1. Clean and Jerk EMOMx15: 1 Squat Clean

Hero Friday, this 4th of July we honor those that have made the ultimate sacrifice for our Freedom! On 6/28/2005 During Operation Red Wing 3 out of the 4 man seals team where killed, The team consisted of 3 petty officers, Matthew Axelson, Danny Dietz and Marcus Luttrell and was led by Lt. Michael P.

Freedom WOD Classes D.R.O.M.s Strength: Deadlift using 90% of your 1RM to calculate load 75% X 5 85% X 3 95% X 1+ Metcon: 5 Rounds 15 Pull ups 400 m Run Elite Competition Class Rest Day

Freedom WOD Classes D.R.O.M.s Strength: EMOM 10 – 80% of Clean Complex odd min: H. Clean + S. Clean + P. Press even min: H. Clean + S. Clean + Jerk (split or squat) Metcon: 12 min AMRAP 3 Power Snatches (athlete choice but choose wisely) 3 Toes to Bar Rest 2:00 mins Max effort

July 2015 Athletes of the Month