Freedom WOD Classes D.R.O.M.s Neuro Mobility Metcon: Establish One Rep Max on: Back Squat Strict Press Dead Lift Elite Competition Class 1. Strength Work up to a heavy 3-rep Back Squat 2. Conditioning AMRAP 10: 10 Power Snatch, 95/65 15 Calorie Row

Freedom WOD Classes D.R.O.M.s Metcon: 4 Rounds: 15 B0x Jump (30/24) 400 Meter Run Elite Competition Class 1. Clean 5×5 unbroken Power clean, climbing. The rule today is you can’t move your feet. 2. Conditioning 4 Rounds: 15 BJ (40/30) 400 Meter Run 3. Midline Accessory Work 3 rounds NOT for time of: 20 GHDSU

Freedom WOD Classes Closed enjoy your Labor Day Elite Competition Class 1. Barbell Conditioning Teams of 3: 3 rounds for time of: 75 Front Squats, avg body weight – taken from the ground. 50 Bench Press, avg body weight

Freedom WOD Classes Rest Day Elite Competition Class Rest Day

Freedom WOD Classes Open Gym Elite Competition Class 1. Conditioning 5 Rounds: 15 CTB PU 400m Row  

Freedom WOD Classes D.R.O.M.s Strength: Deload Week Bench Press using 90% of your 1RM + 10lbs to calculate load 40% X 5 50% X 5 60% X 5 Metcon: “Bulger” 10 Rounds 150 m Run 7 Chest-to-bar Pull Ups 7 Front Squats 135/95 7 HandStand Push Ups Elite Competition Class 1. Conditioning AMRAP 10: 10