Freedom WOD Classes Open Gym Elite Competition Class 1. Conditioning 21-15-9-15-21 Power Cleans, 135/95 Push ups 40 DU After each round 2.Weightlifting A. Front Squat – Heavy Single B. OHS – Heavy Single C. Snatch Balance – Heavy Single D. Snatch – Heavy Single

Freedom WOD Classes D.R.O.M.s Metcon: “12 Days of Christmas” 1 Bear Complex (95/65) 2 Snatches 3 Strict Press 4 Burpees 5 Front Squats 6 Pull-ups 7 Hang Cleans 8 Hand Release Push-ups 9 Back Squats 10 Lat. Bar Jumps 11. V-ups 12 O.H. Squats   Elite Competition Class 1. Partner WOD *1 Partner works at

Freedom WOD Classes D.R.O.M.s Front Squat 3 x 8 Metcon: Buy In: 750 M Row Then: 21-15-9 Cleans (155/105) Pull-ups Elite Competition Class 1. Open 13.4 – 7 Min AMRAP 3-6-9-12… Clean and Jerks (135/95) Toe to Bars 2. Clean and Jerk Work up to a heavy single Hang Squat Clean and Jerk 3. Front

Freedom WOD Classes D.R.O.M.s   Strict Press 3 x 10   Metcon: 4 Rounds 3 Min AMRAP 10 Squats 20 Ft Burpee Broad Jumps 30 Ft Bear Crawl   Rest 2 Mins Between Rounds   Elite Competition Class 1. 21-15-9 Deadlift (245/165) Box Jumps (24/20) Wall Ball (20/14)   2. 10 Min EMOM Odd: 50

Freedom WOD Classes D.R.O.M.s   Mobility   Hollow Body and Planks   Metcon: 2 Rounds for time: 21 KTE 21 KB Swings (53/35) 21 Box Jumps (24/20) 21 Pull-ups 21 D.U   Elite Competition Class Rest Day

Freedom WOD Classes D.R.O.M.s   Snatch 3 x 10   Metcon: 5 Rounds for time: 5 Squat Clean and Jerk (185/135 or 70% of Clean 1RM) 12 Burpees   Elite Competition Class 1. 20 Min AMRAP 200 DU 100 Air Squats 80 Burpees 60 Wall Balls (20/14) 40 TTB 20 Strict HSPU 10 MUs