Freedom WOD Classes D.R.O.M.s Strength: Strict Press using 90% of your 1RM + 10lbs to calculate load 75% X 5 85% X 3 95% X 1+ Metcon: 5 Rounds 6 Hang Power Snatch 115/75 12 Bar Facing Burpees Elite Competition Class 1. Barbell Conditioning 50 Snatches for time, 135/95 2. Strength Work up to a

Freedom WOD Classes D.R.O.M.s Strength: Back Squats using 90% of your 1RM + 20lbs to calculate load 75% X 5 85% X 3 95% X 1+ Metcon: 10 Min AMRAP Ladder 2 Wall Ball 20/14 5 Double Unders (2:1) 4 Wall Ball 10 Double Unders 6 Wall Ball 15 Double Unders …… Elite Competition Class

Freedom WOD Classes D.R.O.M.s Strength: Bench Press using 90% of your 1RM + 10lbs to calculate load 70% X 3 80% X 3 90% X 3+ Metcon: 75 Sit Ups Then: 4 Rounds 400 meter Run 20 Back Rack Lunges 65/45 (10 reach leg) Then: 75 Sit Ups Elite Competition Class 1. Conditioning 5 Rounds

Freedom WOD Classes D.R.O.M.s Mobility: Banded distraction hip mobility Lacrosse ball Shoulder/Chest mobility Strength: Deadlift using 90% of your 1RM + 20lbs to calculate load 70% X 3 80% X 3 90% X 3+ Metcon: 3 Rounds with a 10 min cap! 10 Push Press 115/75 150m Shuttle Sprint (25m out 25m in, 50m out

Freedom WOD Classes D.R.O.M.s Strength: 5 x 1 High Hang (pockets) Sq Snatch at 60% of 1RM 3 x 2 Hang Sq Snatch (just above the knee) at 70% of 1Rm 1 x 3 Sq Snatch at 80-85-90% of 1Rm Metcon: 15 min AMRAP 5 Power Snatch, 135/95 10 TTB 15 Box Jump Overs, 24/20

Freedom WOD Classes D.R.O.M.s Strength: Strict Press using 90% of your 1RM + 10lbs to calculate load 70% X 3 80% X 3 90% X 3+ Metcon: 3 Rounds 25 Unbroken Double Unders (unbroken 3:1) 15 KB swings 53/35 15 Burpees 15 KB swings 53/35 25 Unbroken Double Unders (unbroken 3:1) Elite Competition Class 1.