Freedom WOD Classes D.R.O.M.s Skills: 12 mins to make it as far as possible Double Under “Flight simulator” (5-50 unbroken reps increasing 5 reps at a time, then 50-5 decreasing 5 reps at a time) Strength: Deload Week Deadlift using 90% of your 1RM + 20lbs to calculate load 40% X 5 50% X 5

Freedom WOD Classes D.R.O.M.S Strength: 3 Rounds 10 Unbroken Hang Squat Snatch, you choose the weight Rest 1:00 min Metcon: 50 Hang Power Cleans 155/115 EMOM 5 Ring Dips The athlete must perform 5 Ring Dips every min on the min until completion. This includes beginning the workout with 5 Ring Dips. Elite Competition Class

Freedom WOD Classes D.R.O.M.s Mobility: Chest/Shoulders Strength: Deload Week Shoulder Press using 90% of your 1RM + 10lbs to calculate load 40% X 5 50% X 5 60% X 5 Metcon: 15 min AMRAP 200 m MB Run 20/14 7 MB Box Jumps 10 MB Sit Ups Elite Competition Class 1. Conditioning EMOMx30: Odd: 5

September 2015 Athlete of the Month

Freedom WOD Classes D.R.O.M.s Mobility: Hips and Legs Strength: Deload Week Back Squat using 90% of your 1RM + 20lbs to calculate load 40% X 5 50% X 5 60% X 5 Metcon: 4 Rounds 14 min Cap 50 Double Unders 15 Over Head Squats 95/65 Elite Competition Class 1. Snatch 1RM 2. Clean Jerk

Freedom WOD Classes Rest Day / Active Recovery Elite Competition Class Rest Day / Active Recovery