Freedom WOD Class D.R.O.M.s   Back Squat @ 80-85% 5 x 5   Front Squat @ 80-85% 3 x 5   Metcon: 21-15-9 Burpee Pull-ups Wall Balls (Men = 20# and 11 Ft target. Women = 14 # and 10 Ft. target.)   Elite Competition Class Front Squat 5 x 5   Metcon: “Isabelle” 30

Freedom WOD Class D.R.O.M.s   Bench Press @70% + 5-10 lbs 10-10-10   Deadlift @70% + 5-10 lbs 10-10   Metcon: 4 Rounds: 1 Min M.E. Row 1 Min M.E. HSPU 1 Min M.E. KB Swings 1 Min M.E. Double Unders   Elite Competition Class Power Snatch + Squat Snatch – quickly work up to

Freedom WOD Class D.R.O.M.s   Mobility   Cleans @70% +5-10 lbs 10-10-10   Metcon: 15 Min AMRAP 20 Pull-ups 50 M Walking Lunge Run the Remaining Portion of the 400 M Lap   Elite Competition Class Rest Day

Freedom WOD Class   D.R.O.M.s   Muscle-ups 6-6-5   Metcon: 8 Min AMRAP: 6 Snatch (95/65) 8 Burpees 10 Sit-ups   Elite Competition Class Jerks A. 1 Heavy Push Jerk from Back Rack B. 1 Heavy Split Jerk from Back Rack C. 1 Heavy Push Jerk from Front Rack D. 1 Heavy Split Jerk from

Freedom WOD Class   D.R.O.M.s   Strict Press @70% + 5-10 lbs 10-10-10   Push Press @ 70% + 5-10 lbs 10-10   Metcon: 150 Push-ups *4 Box Jumps EMOM*   Elite Competition Class   10-9-8-7-6-5-4-3-2-1 Front Squat, 155/105 200m Run after every round.

Freedom WOD Class   D.R.O.M.s   Back Squat @70% + 5-10 lbs 10-10-10   Front Squat @ 70% + 5-10 lbs 10-10   Metcon: 5 Rounds For Time: 5 Hang Squat Cleans (155/115) 5 Jerks (155/115) 15 Toe To Bars   Elite Competition Class “Filthy Fifty” 50 reps of the following for time: Box Jumps