Freedom WOD Classes D.R.O.M.s Strength: De-load Week Bench Press using 90% of your 1RM to calculate load 40% X 5 50% X 5 60% X 5 Metcon: 20 min AMRAP 3 Muscle Ups (Chest 2 Bar pull ups) 7 Burpees 15 Air Squats Elite Competition Class 1. Pulls 3×3 Deads, across 2. Gymnastics Conditioning A.

Freedom WOD Classes D.R.O.M.s Strength: De-load Week DeadLift using 90% of your 1RM to calculate load 40% X 5 50% X 5 60% X 5 Metcon: “Diane” 21-15-9 Deadlift 225/155 Handstand Push ups Elite Competition Class Rest Day  

Freedom WOD Classes D.R.O.M.s Strength: 10 min EMOM Take your time and work on your technique Odd: 2 Power Snatches  70% Even: 1 Hang Snatch + 1 Full snatch  70%  Metcon: 10 Box Jumps 20 KB Snatch 15 Box Jumps 40 Push ups 20 Box Jumps 60 Sit-up Elite Competition Class 1. Clean Cycling A.

Freedom WOD Classes D.R.O.M.s Strength: De-load Week Strict Press using 90% of your 1RM to calculate load 40% X 5 50% X 5 60% X 5 Metcon: Tabbata 45 seconds on 15 sec rest KB Swings 53/35 Double unders or Singles Pull Ups Burpees Elite Competition Class SESSION 1: 1. Snatch EMOMx12: Min 1: 30-40#

Freedom WOD Classes D.R.O.M.s Strength: De-load Week Back squats using 90% of your 1RM to calculate load 40% X 5 50% X 5 60% X 5 Metcon: 4 Rounds 3 min AMRAP 3 Power Cleans 95/65 6 Front Squats 9 Thrusters Rest 1 minute: Elite Competition Class 1. Clean and Jerk EMOMx15: 1 Squat Clean

Hero Friday, this 4th of July we honor those that have made the ultimate sacrifice for our Freedom! On 6/28/2005 During Operation Red Wing 3 out of the 4 man seals team where killed, The team consisted of 3 petty officers, Matthew Axelson, Danny Dietz and Marcus Luttrell and was led by Lt. Michael P.