Freedom WOD Classes D.R.O.M.s   Back Squat 3 x 12   Metcon: 4 Rounds for time: 9 Thrusters (95/65) 18 Box Jumps 9 Snatches (95/65) 18 Burpees 9 Deadlifts (95/65)   Elite Competition Class 1. 1 RM Snatch   2. 1 RM Front Squat   3. 3 Rounds for time: 500 M Row 12 Thrusters

Freedom WOD Classes Open Gym   Freedom Competition Class 1. DeadLift work up to a heavy set of 5 2. HSPU 50 Strict HSPU for time 3. Teams of Two 3 RFT: 500m Row each 40 Power Cleans, 135/95 40 Box Jump Overs, 24/20 Each team will have two rowers, one barbell and 1 box.

Freedom WOD Classes   1 RM Thruster O.H. Squat Clean Jerk   Freedom Competition Class Low Hang Snatch 5 x 1   Front Squat 3 x 2   “Amanda” 9-7-5 Muscle-ups Squat Snatch (135/95)   3 Rounds for time: 75 DU 25 GHD SU 20 1 Arm KB Snatch (70/53) 10 each side

Freedom WOD Classes D.R.O.M.s   Mobility   Metcon: Tabata (20/10) Row for Calories Burpees KB Swings (53/35) *Finish all 8 Rounds at each station before rotating*   Elite Competition Class Rest Day    

Freedom WOD Classes   Find a 1 RM:   Front Squat Push Press Snatch Bench Press   Elite Competition Class 60 Strict Pull-ups for time   “Fortitude” 30 Min EMOM Odd: 15 Cal Row Even: 15 Burpees

Freedom WOD Classes D.R.O.M.s   Mobility   Metcon: 20 Min AMRAP 5 Muscle-ups 10 Handstand Push-ups 20 Push-ups 30 Box Jumps (24/20) 40 Sit-ups   Elite Competition Class Death By: Squat Cleans (155/105)   Everyone will begin at 155/105, but if you are unable to complete 10 Rounds then drop to 135/95 and start over