Freedom WOD Classes D.R.O.M.s Strength: Back Squats using 90% of your 1RM to calculate load NOT 100% 65% X 5 75% X 5 85% X 5+ When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in

Freedom WOD Classes D.R.O.M.s 15 Min to Establish: Max effort 500 m row time Metcon: 12 min AMRAP 12 Deadlifts 135/95 12 Front Squats 135/95 12 Ground to Overhead 135/95 Elite Competition Class 1. Snatch EMOMx7: 1 rep at 85% 2. Strength 3×2 Front Squats 3. Strength Accessory 5×1 Snatch Grip Push Press – from

Freedom WOD Classes D.R.O.M.s 10 Min to Establish: Your longest handstand hold. Free standing, against a wall, or off of a box. Metcon: 10-8-6-4-2 Stricted press 115/75lbs 50-40-30-20-10 Double unders Elite Competition Class Recovery Day

Freedom WOD Classes D.R.O.M.s Strength 15 Min to Establish: 1 RM Push Jerk Metcon: 100 Pull ups EMOM perform 4 Box Jumps Elite Competition Class 1. Strength 3×6 OHS, climbing 2. Barbell Conditioning Teams of 3: A. AMRAP 7 of Thrusters: 50 reps at 95/65 50 reps at 115/80 AMRAP at 135/95 3 min Rest

Freedom WOD Classes D.R.O.M.s Skills: 10 Min to Establish: As many double unders in a 1 min time period as possible Metcon: 4 rounds 1 min max effort 1:00 – Row Calories 1:00 – Wall Balls 20/14 1:00 – KB swings 35/25 1:00 – Push ups 1 min rest Elite Competition Class 1. Conditioning “Strict

Freedom WOD Classes D.R.O.M.s Strength 15 Min to Establish: 1 RM Deadlift Metcon: 10 min AMRAP:  10 Burpee Box bar overs 10 Squat Cleans 135/95 Rest 3 minutes 2 min AMRAP Thrusters 45/35 Elite Competition Class 1. Barbell/Gymnastics Conditioning With a 16 minute running clock: A. EMOM: 14 Odd: Power Snatch + Hang Squat Snatch