Freedom WOD Classes D.R.O.M.s Squat Clean 3-3-1-1-1 Metcon: 5 Rounds for Time: 10 Squat Snatch (95/65) 100 M Run 10 Hang Power Cleans (95/65) 60 Second Plank Hold Elite Competition Class 1. Clean A. 2×2 Squat Clean at 85% B. 2×1 Halting Dead Clean at 85%, pause for 2 seconds above the knee 2. “Helen”

Freedom WOD Class D.R.O.M.s Back Squat and Front Squat 3 x 3 Metcon: “Dirty Thirty” 30 Box jumps, (24/20) 30 Jumping pull-ups 30 Kettlebell swings (35/26) 30 Walking Lunges 30 K2E 30 Push press (45/35) 30 Back Extensions 30 WB’s (20/16) 30 Burpees 30 Double unders   Elite Competition Class 1. Snatch 2×3 at 75%

Freedom WOD Classes D.R.O.M.s Mobility Gymnastics Work: Handstand Progressions Metcon: “Dianne” 21-15-9 Deadlift (225/155) HSPU Elite Competition Class 1. EVENT 6 5 rounds for time of: 25-calorie row 16 chest-to-bar pull-ups 9 strict deficit handstand push-ups 2. EVENT 7 For time: 15 muscle-ups 1 squat clean (205 / 135 lb.) 1 squat clean (225 /

Freedom WOD Classes D.R.O.M.s Mobility / Movement of the Month – 15 Minutes Skills: Gymnastic Rings!!!! – 15 Minutes Play with the rings and progressions for anything you choose. It can be something like a Ring Support, Muscle Up, Levers or Iron Cross. Have Fun! Metcon: Tabata – 5 Rounds at each station of 45

Freedom WOD Classes D.R.O.M.s Mobility Cleans 5 x 3 Metcon: 20 Min AMRAP: 1 Bear Complex (95/65) 1 Muscle Up or 3 Ring Rows Elite Competition Class 1. Regional Event 3 For time: 1-mile run 50 overhead squats (135 / 95 lb.) 100 GHD sit-ups 150 double-unders 50 sumo deadlift high pulls (135 / 95

Freedom WOD Classes D.R.O.M.s Mobility Snatch 5 x 3 Metcon: 3 Min M.E. Sit-ups 3 Min M.E. Push-ups Rest 2 Mins 2 Min M.E. Sit-ups 2 Min M.E. Push-ups Rest 1 Min 1 Min M.E. Sit-ups 1 Min M.E. Push-ups Elite Competition Class SESSION 1 1. Event 1 “Randy” 75 Power Snatches for time, 75/55