Freedom WOD Classes D.R.O.M.s Mobility to Prep for Murph Challenge Tomorrow, Saturday from 10:00 – Noon Metcon: 4 Min AMRAP 5 Toe to Bars 10 Wall Balls (24/20) 20 Double Unders (3:1) Then Immediately for time: 20 Toe to Bars 40 Wall Balls 100 Double Unders (3:1) Elite Competition Class 1. “Randy” 2. Gymnastics Conditioning

Freedom WOD Class D.R.O.M.s Snatch Technique – 12 Minutes 1 Snatch Balance + 3 Sots Presses Metcon: 20 Burpees 20 KB Swings (53/35) 20 Muscle Ups or Ring Dips 20 KB Swings (53/35) 20 Burpees Elite Competition Class Rest / Mobility Day

Freedom WOD Classes D.R.O.M.s Strict Press 3 x 8 Push Press 2 x 8 Metcon: Tabata Row for Calories Double Unders Ground to Overhead (135/95) Plank Holds Elite Competition Class 1. Barbell Conditioning Teams of 3 (1 athlete works at a time): With a running clock… A. In 7 mins complete: 50 Back Squats, 135/95

Freedom WOD Classes D.R.O.M.s Clean Complex -Technique Focus 12 Minutes Low Hang Panda Pull + Hang Power Clean + Pendlay Row Metcon: 4 Rounds for Time: 8 Pull-ups 8 Burpees 8 Squat Cleans (135/95) 8 Burpees Elite Competition Class 1. Snatch 7 sets of the following complex: Pocket High Pull + Hang High Pull +

Freedom WOD Classes D.R.O.M.s Mobility – Open up the Hips Back Squat 3 x 8 Front Squat 2 x 8 Metcon: 15 Min AMRAP5 Deadlifts (225/155) 7 Push ups 9 Box Jumps (24/20) Elite Competition Class 1. Clean and Jerk 7×3 quick singles, climbing – rest 2 mins between sets. 2. Front Squat 2×10 across

Freedom WOD Classes D.R.O.M.s 7 Min Team WOD Hollow Body Holds/Rocks Arch Holds/Rocks 3 Min Rest 7 Rounds of 50 M Sprint 1 Minute Rest Between Sprints 3 Min Rest “Annie” 50-40-30-20-10 Sit-ups Double Unders Elite Competition Class 1. Snatch 3×3 at 75% 2×2 at 80% 1×1 at 85% 2×2 at 80% 3×3 at 75%