Freedom WOD Classes D.R.O.M.s Strength: 15 Min to Establish: 1 RM Front Squats Metcon: 30-23-18-15 Wall Balls 20/14 Kb Swings 35/26 Elite Competition Class 1. Clean EMOMx10: Power Clean + Squat Clean, climbing 2. Conditioning AMRAP 12: 100 Double unders 50 Lateral Barbell Burpees 30 Clusters, 135/95 10 Muscle ups  

June 2015 Athlete of the Month

Freedom WOD Classes D.R.O.M.s 1 RM Bench Press Bring Sally Up Back Squats Metcon: Tabata Plank Press 1 Min Rest Lunges 1 Min Rest Ring Dips 1 Min Rest Hollow Body Flutter Kicks Elite Competition Class 1. Snatch 7 sets of the following complex:  Pocket High Pull + Hang High Pull + Hang Squat Snatch

Freedom WOD Classes D.R.O.M.s Strength: 15 Min to Establish: 1 RM Clean Metcon: 1 Hang clean 155/95 400 m run 2 Hang cleans 300 m run 3 Hang cleans 200 m run 4 Hang cleans 100 m run 5 Hang cleans 50 m run 6 Hang cleans 100 m run 7 Hang cleans 200 m

Freedom WOD Classes D.R.O.M.s 15 Min to Establish: 1 RM Strict Press Metcon: 5 Min AMRAP 15 HSPU 10 Burpee Plate Jump 1 Min Rest 5 Min AMRAP 15 HSPU 10 Burpee Plate Jump Elite Competition Class 1. Barbell Conditioning Teams of 3: A. AMRAP 7 of Push Press: 50 reps at 135/95 50 reps

Freedom WOD Classes D.R.O.M.s Strength: Take 15 mins to work up to a 1RM on Back Squats Metcon: Happy Birthday Kat! Buy in: 87 Double unders (3:1) 4 rounds 5 Deadlifts 185/135 24 Box jumps 28 Sit ups Cash out: 87 Double unders (3:1) Elite Competition Class 1. Conditioning “Christine” 3 RFT: Row 500m 12