Freedom WOD Classes D.R.O.M.s Back Squats 5×1 21-15-9 Wall Balls 20/14 KB Swings 53/35 200 m sprint after each round Elite Competition Class Rest Day Or Sundays WOD.

Freedom WOD Classes D.R.O.M.s Deadlift 5 x 3 Metcon: 25 GHD SU 25 Double Unders 50 V-ups 50 DU 100 Sit-ups 100 DU Elite Competition Class 1. Strength Work up to a heavy single Front Squat 2. Strength Work up to a heavy single Jerk 3. Conditioning “J” 200 DU Buy-In 4 Rds: 5 Ring

Freedom WOD Classes D.R.O.M.s Snatch 5 x 3 Metcon: Complete Either of the Following for Time: Front Squats Until You Reach a Total of 8,000 lbs ex: 95# x 85 Reps = 8,075 lbs OR Back Squats Until You Reach a Total of 10,000 lbs ex: 115# x 87 Reps = 10,005 lbs *5 Burpee

Freedom WOD Classes D.R.O.M.s Bench Press 5 x 5 Metcon: 4 Rounds 3 Min AMRAP: 5 Deadlifts (95/65) 5 Push Press (95/65) 5 Box Jumps Rest 1 Min Elite Competition Class 1. Overhead Squat work up to a heavy single 2. Snatch Balance work up to a heavy single 3. Hang Squat Snatch work up

Freedom WOD Classes D.R.O.M.s Cleans 5 x 3 Metcon: 12 Min AMRAP Ladder Wall Balls (20/14) Knee to Elbows Push-ups Elite Competition Class 1. Squat 1RM Back Squat 2. Conditioning 21-15-9 Deadlift, 275/185 Box Jump, 30/24″

Freedom WOD Classes D.R.O.M.s Strength 5 x 3 Back Squats Metcon: 3 Rounds 800 m run 30 KB Swings 53/35 30 Pull ups Elite Competition Class 1. Conditioning 3 RFT: 30 Pistols 20 GHDSU 10 HPC, 185/135 2. Conditioning EMOM x 10: 3 Bar Muscle ups + 3 Squat Snatches, 135/95 3. Conditioning EMOMx10: Odd: