Freedom WOD Classes D.R.O.M.s Skills: 10 Min to Establish: As many double unders in a 1 min time period as possible Metcon: 4 rounds 1 min max effort 1:00 – Row Calories 1:00 – Wall Balls 20/14 1:00 – KB swings 35/25 1:00 – Push ups 1 min rest Elite Competition Class 1. Conditioning “Strict

Freedom WOD Classes D.R.O.M.s Strength 15 Min to Establish: 1 RM Deadlift Metcon: 10 min AMRAP:  10 Burpee Box bar overs 10 Squat Cleans 135/95 Rest 3 minutes 2 min AMRAP Thrusters 45/35 Elite Competition Class 1. Barbell/Gymnastics Conditioning With a 16 minute running clock: A. EMOM: 14 Odd: Power Snatch + Hang Squat Snatch

Freedom WOD Classes D.R.O.M.s Team WOD: Ring shoot throughs Metcon: 12 min AMRAP 25 Hand Release Push ups 20 Strict Press 65/45 15 Ring Rows Elite Competition Class 1. Pull 10×2 Halting Clean Pull, climbing – pause at the knee before finishing the second pull 2. 20RM Benchmark 20RM Push Press – not jerk 3.

Freedom WOD Classes D.R.O.M.s 15 Min to work on Mobility: Metcon: 30 rounds 1 HSPU 2 Hang cleans 95/65 3 Burpees Elite Competition Class Recovery Day

Freedom WOD Classes D.R.O.M.s Strength 15 Min to Establish: 1 RM Push Press Metcon: 4 Rounds 50 Double unders (3:1) 15 Power snatch 85/65 10 Toes to bar Elite Competition Class 1. Barbell Conditioning Teams of 3: A. AMRAP 7 of Back Squats: 50 reps at 135/95 50 reps at 155/105 AMRAP at 185/135 3

Freedom WOD Classes D.R.O.M.s Strength 15 Min to Establish: 1 RM Snatch Happy Birthday Jay!! 15 Burpee 25 Pull ups 44 Dead Lifts 135/95lbs 44 Push ups 44 Box Jumps 24/20 44 Floor wipers 135/95 44 Kb Clean and press 35/25 25 Pull ups 15 Burpee Elite Competition Class 1.Snatch 5×1 Hang Squat Snatch at