Freedom WOD Classes D.R.O.M.s 1 RM Bench Press Bring Sally Up Back Squats Metcon: Tabata Plank Press 1 Min Rest Lunges 1 Min Rest Ring Dips 1 Min Rest Hollow Body Flutter Kicks Elite Competition Class 1. Snatch 7 sets of the following complex:  Pocket High Pull + Hang High Pull + Hang Squat Snatch

Freedom WOD Classes D.R.O.M.s Strength: 15 Min to Establish: 1 RM Clean Metcon: 1 Hang clean 155/95 400 m run 2 Hang cleans 300 m run 3 Hang cleans 200 m run 4 Hang cleans 100 m run 5 Hang cleans 50 m run 6 Hang cleans 100 m run 7 Hang cleans 200 m

Freedom WOD Classes D.R.O.M.s 15 Min to Establish: 1 RM Strict Press Metcon: 5 Min AMRAP 15 HSPU 10 Burpee Plate Jump 1 Min Rest 5 Min AMRAP 15 HSPU 10 Burpee Plate Jump Elite Competition Class 1. Barbell Conditioning Teams of 3: A. AMRAP 7 of Push Press: 50 reps at 135/95 50 reps

Freedom WOD Classes D.R.O.M.s Strength: Take 15 mins to work up to a 1RM on Back Squats Metcon: Happy Birthday Kat! Buy in: 87 Double unders (3:1) 4 rounds 5 Deadlifts 185/135 24 Box jumps 28 Sit ups Cash out: 87 Double unders (3:1) Elite Competition Class 1. Conditioning “Christine” 3 RFT: Row 500m 12

Freedom WOD Classes D.R.O.M.s Mobility to Prep for Murph Challenge Tomorrow, Saturday from 10:00 – Noon Metcon: 4 Min AMRAP 5 Toe to Bars 10 Wall Balls (24/20) 20 Double Unders (3:1) Then Immediately for time: 20 Toe to Bars 40 Wall Balls 100 Double Unders (3:1) Elite Competition Class 1. “Randy” 2. Gymnastics Conditioning

Freedom WOD Class D.R.O.M.s Snatch Technique – 12 Minutes 1 Snatch Balance + 3 Sots Presses Metcon: 20 Burpees 20 KB Swings (53/35) 20 Muscle Ups or Ring Dips 20 KB Swings (53/35) 20 Burpees Elite Competition Class Rest / Mobility Day