Freedom WOD Classes D.R.O.M.s Strength: Deadlift 90% of your 1RM to calculate load 70% X 3 80% X 3 90% X 3+   Metcon: 7 Rounds 30 Double unders 5 Deadlifts 225/135 Elite Competition Class Recovery Day  

Freedom WOD Classes D.R.O.M.s Strength: EMOM 10 – 70% of Clean Complex odd min: H. Clean + S. Clean + P. Press even min: H. Clean + S. Clean + Jerk (split or squat) Metcon: 3 Rounds 400 m run 20 Burpees 10 Jumping lunge explodes per leg Elite Competition Class 1 RM Deadlift 2.

Freedom WOD Classes D.R.O.M.s Strength: Strict press 90% of your 1RM to calculate load 70% X 3 80% X 3 90% X 3+ Metcon: Partner WOD 12 min AMRAP Max Effort Ring push ups (modify push ups as needed) Max Effort Box Jumps 24/20 1 partner at each station working at the same time. Switch

Freedom WOD Classes D.R.O.M.s Strength: Back squats using 90% of your 1RM to calculate load 70% X 3 80% X 3 90% X 3+ Metcon: 4 Rounds 3 min AMRAP 3 Hang Power Cleans 115/85 5 Front Squats 115/85 7 Toe-2-Bar Rest 2 Min Elite Competition Class 1. Clean and Jerk EMOMx10: 3 Reps 2.

HooliganFit.com is one of our sponsors for The Rocky Mountain ThrowDown, If you haven’t checked out their site, then you need to ASAP! Freedom WOD Classes D.R.O.M.s Strength: Deadlift 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+,

ENP Elevated Nutritional Ferformance is one of our sponsors for The Rocky Mountain ThrowDown, If you haven’t checked out their site, then you need to ASAP!   Freedom WOD Classes D.R.O.M.s Strength: Bench Press using 90% of your 1RM to calculate load NOT 100% 65% X 5 75% X 5 85% X 5+ When you