Freedom WOD Classes D.R.O.M.s   Skills Muscle up Progressions   Strength Strict Muscle-up 1 M.E Set   Negative Pull-ups (5 sec) 3 x M.E   Metcon: Partner WOD 12 Min AMRAP 20 Lunge Explodes (10 each leg) 10 Bench Press (115/75) *The person working must complete an entire round while their partner holds a plate

Freedom WOD Classes D.R.O.M.s   Front Squats out of the hole 3 x 5   Rowing Sprints 500 M Rest 2 Mins 250 M Rest 2 Mins 150 M   Metcon: 2 Rounds for time: 30 TTB 20 Deadlift (225/155) 10 Wall Walks   Elite Competition Class 1. 10 Min AMRAP 3-6-9….of Thrusters (95/65) C2B

Freedom WOD Classes D.R.O.M.s   Bench Press 3 x 12   Metcon: Sprint Intervals 10 Min EMOM Odd Minute: Max Effort Row for Meters Even Minute: Rest   Then Immediately begin 10 Min EMOM Odd Minute: Max Effort Burpees Even Minute: Rest   Elite Competition Class 1. 14 Min AMRAP 20 Cal Row 20 Alternating

Freedom WOD Classes D.R.O.M.s   Mobility   Head Stand / Hand Stand Progressions   Metcon: 3 Min AMRAP Clean and Jerk (155/105)   90 Sec Rest   3 Min AMRAP Handstand Push-ups   90 Sec Rest   3 Min AMRAP Deadlift (155/105) *Maintain Posture!!*   90 Sec Rest   3 Min AMRAP Sit-ups   Elite

Freedom WOD Classes D.R.O.M.s   Mobility   Cleans 3 x 12   Metcon: 4 Rounds for time: 15 Ring Dips 400 M Run   Elite Competition Class 1. Snatch Complex Power Snatch + Squat Snatch – Work to a heavy set   2. For time: 30 Power Snatches @ 70% of the Snatch Complex above.

Freedom WOD Classes D.R.O.M.s   Hollow Body Holds / Armadillos   Metcon: 3 Rounds 5 Minutes 60 DU / 180 Singles 15 Pull-ups Max Rep Wallballs until 5 Mins is up *Rest 1 Min between rounds*   Elite Competition Class 1. Partner Workout With a running clock: A. 15-12-9 Burpee Facing Box Jump Overs, 24/20