Freedom WOD Classes D.R.O.M.s Back Squat 3 x 3 Front Squat 3 x 3 Metcon: 21-15-9 Thrusters (95/65) Burpees Mobility/Stretching Elite Competition Class 1. Conditioning 21-15-9 Ring Muscle ups Back Squats, 225/155 2. Conditioning 100 Double unders 50 HSPU 40 TTB 30 Shoulder to Overhead 165/115 30m Front Rack Walking Lunge, 165/155

Freedom WOD Classes D.R.O.M.s Mobility Metcon: 5 Rounds for Time: 6 Hang Muscle Snatch (95/65) 12 Bar Facing Burpees Elite Competition Class 1. Snatch A. 5×2 Power Snatch B. 5×2 Low Hang Snatch Pull C. 5×2 Snatch Grip Push Press from behind neck 2. Gymnastics 3 sets of the following Bar Complex: 5 TTB +

May 2015 Athlete of the Month

Freedom WOD Classes D.R.O.M.s Mobility 15 Mins Metcon: Hero WOD “Manion” 7 Rounds for Time: 400 M Run 29 Back Squats (135/95) *35-40 Min Cap* Elite Competition Class Rest or Mobility

Freedom WOD Classes D.R.O.M.s Strict Press 3 x 5 Jerk 3 x 5 8 Min AMRAP: 10 Deadlift (155/105) 15 Sit-ups Then: 40 Box Jumps Elite Competition Class With a 30 min running clock Teams of 3 complete 5 mins of: A. Max reps of 15′ Rope Climbs B. Partner Carry for total Meters C.

Freedom WOD Classes D.R.O.M.s Snatch Panda Pulls 3 x 3 Squat Snatch 3 x 5 Partner Metcon: 8 Min AMRAP Bench Press (155/115) Double Unders *Both Partners work at the same time and switch exercises as needed* Followed Immediately by 1 Mile Run or 800 M for Time as Individuals!! Elite Competition Class 1. Snatch