Freedom WOD Classes D.R.O.M.s Strength: De-Load Week Bench Press using 90% of your 1RM + 5lbs to calculate load 40% X 5 50% X 5 60% X 5 Metcon: 15 Min Partner AMRAP One Partner Begins with a Deadlift Static Hold (135/95) While the other partner performs: 9 Pull ups 7 Push ups 50 M

Freedom WOD Classes D.R.O.M.s Strength: De-Load Week Deadlift using 90% of your 1RM + 5lbs to calculate load 40% X 5 50% X 5 60% X 5 Metcon: 5 Rounds M.E. Back Squat 135/95 10 Box Jumps 24/20 Elite Competition Class Recovery Day  

Freedom WOD Classes D.R.O.M.s Strength:  5×1 – Snatch High Pull + Tall Snatch. Snatch High Pull – Bring bar to chest level. Tall Snatch – With locked out hips and knees, shrug and drop into squat. This is a technique primer. Light weights, fast movement. Metcon: Tabata Cal Row GHD Sit Ups Burpee Wall Balls

Freedom WOD Classes D.R.O.M.s Strength: De-Load Week Strict Press using 90% of your 1RM + 5lbs to calculate load 40% X 5 50% X 5 60% X 5 Metcon: 15 Min AMRAP 2 Muscle Ups (4 Chest to Bar Pull Ups or Pull Ups) 4 Hand Stand Push Ups 8 KB Swings 70/53 Elite Competition

Freedom WOD Classes D.R.O.M.s Strength: De-Load Week Back Squat using 90% of your 1RM + 10lbs to calculate load 40% X 5 50% X 5 60% X 5 Metcon: 5 Rounds 400 m run 3 Power Cleans 155lbs 5 Front Squats 155lbs M.E. Ring Dips or Push Ups Rest 1:00 min Elite Competition Class 1.

August 2015 Athlete of the Month