Freedom WOD Classes D.R.O.M.s   Back Squat 4 x 8   Metcon: 1 Min M.E Back Squat (135/95) 1 Min M.E. Double Unders 2 Min M.E Back Squat (135/95) 2 Min M.E. Double Unders 3 Min M.E Back Squat (135/95) 3 Min M.E. Double Unders   Elite Competition Class With a running clock… 5 Min

Freedom WOD Class D.R.O.M.s   Front Squat 6 x 6   Metcon: Tabata Row Push-ups V-ups Lunge *Rest 1 Min between movements*     Elite Competition Class Squats 10 x 3   Beast Builder V1 7 Min EMOM Min 1: 7 Unbroken Hang Squat Cleans + 1 Jerk (185/135) Min 2: 6 Unbroken Hang Squat

Freedom WOD Classes D.R.O.M.s   Snatch 3 x 5    Cleans  3 x 5   Metcon: 75 DU 21 Burpees 21 Snatch (75/55) 75 DU 15 Burpees 15 Snatch 75 DU 9 Burpees 9 Snatch     Elite Competition Class Rest Day

Freedom WOD Classes D.R.O.M.s   Bench Press 6 x 6   Metcon: 5 Rounds for time: 10 Pull-ups 10 TTB 10 Thrusters (95/65)   Elite Competition Class Front Squats 8 x 4   For Time: 10-8-6-4-2 Strict HSPU 5-4-3-2-1 Muscle ups   30 Min EMOM 6 Rounds of: Min 1: Max Burpees Min 2: Max

Freedom WOD Classes D.R.O.M.s   Strict Press 6 x 6   Metcon: Veterans Day Hero WOD “Holleyman” 30 Rounds for time: 5 Wall Balls (20/14) 3 Handstand Push-ups 1 Power Clean (225/155)     Elite Competition Class 1 RM Power Snatch   8 x 2 Snatch Pull from Low Hang, work to a heavy set

Freedom WOD Classes D.R.O.M.S Back Squats 6 x 6 Metcon: 5 min AMRAP 1 Deadlift 315/205 (scale appropriately) 5 Ring Dips 9 Knee to Elbow 13 KB Swings 53/35 17 Plate Lunges 45/35   REST 2 MIN   5 min AMRAP 1 Deadlift 315/220 (scale appropriately) 5 Ring Dips 9 Knee to Elbow 13 KB