Freedom WOD Classes D.R.O.M.s Snatch 3-3-1-1-1 Metcon: 4 Round Vs. 1. Back Squats (135/95) 2. 100 M SINGLE ARM KB Farmer Carry (53/35) 1 Athlete accumulates as many Back Squats as possible while the other walks 100 Meters. 1 Round is complete after both athletes have squated and walked. Elite Competition Class Rest / Mobility

Freedom Class WOD D.R.O.M.s Mobility Strict Press 3-3-1-1-1 Metcon: 3 Rounds for Time: 10 HSPU15 Ring Dips 20 Pull-ups 25 Push-ups Elite Competition Class 1. Clean and Jerk Complex work up to a heavy set of: 1 Power Clean + 1 Squat Clean + 1 Push Jerk + 1 Split Jerk 2. Strength Work up

Freedom WOD Classes D.R.O.M.s Squat Clean 3-3-1-1-1 Metcon: 5 Rounds for Time: 10 Squat Snatch (95/65) 100 M Run 10 Hang Power Cleans (95/65) 60 Second Plank Hold Elite Competition Class 1. Clean A. 2×2 Squat Clean at 85% B. 2×1 Halting Dead Clean at 85%, pause for 2 seconds above the knee 2. “Helen”

Freedom WOD Class D.R.O.M.s Back Squat and Front Squat 3 x 3 Metcon: “Dirty Thirty” 30 Box jumps, (24/20) 30 Jumping pull-ups 30 Kettlebell swings (35/26) 30 Walking Lunges 30 K2E 30 Push press (45/35) 30 Back Extensions 30 WB’s (20/16) 30 Burpees 30 Double unders   Elite Competition Class 1. Snatch 2×3 at 75%

Freedom WOD Classes D.R.O.M.s Mobility Gymnastics Work: Handstand Progressions Metcon: “Dianne” 21-15-9 Deadlift (225/155) HSPU Elite Competition Class 1. EVENT 6 5 rounds for time of: 25-calorie row 16 chest-to-bar pull-ups 9 strict deficit handstand push-ups 2. EVENT 7 For time: 15 muscle-ups 1 squat clean (205 / 135 lb.) 1 squat clean (225 /

Freedom WOD Classes D.R.O.M.s Mobility / Movement of the Month – 15 Minutes Skills: Gymnastic Rings!!!! – 15 Minutes Play with the rings and progressions for anything you choose. It can be something like a Ring Support, Muscle Up, Levers or Iron Cross. Have Fun! Metcon: Tabata – 5 Rounds at each station of 45