Freedom WOD Classes D.R.O.M.s Cleans 8 x 4 Partner Metcon: 20 Min AMRAP 7 GHD Sit-ups Shuttle Run 25 Meters – 50 Meters (150 M total) 7 KB Swings (53/35) Shuttle Run 25 Meters – 50 Meters (150 M total) *One Partner Completes an Entire Round While Other Partner Rests, Then Switch* Elite Competition Class

Freedom WOD Classes – Happy 22nd Birthday Colby!! D.R.O.M.s Ring Dips 4 x 8 Metcon: 12 Min AMRAP 22 Burpee Box Jump Overs 22 Back Squats (95/65) 22 Push-ups 22 Pull-ups Elite Competition Class 1. Conditioning 5 RFT: 12 Thrusters, 95/65 12 TTB 2. Skills 20 Min EMOM Odd:  3 Muscle ups Even:  6 Strict

Freedom WOD Classes D.R.O.M.s Back Squat 8 x 4 Metcon: 3 Rounds for Time: 12 Hang Clean and Jerks (115/75) 9 Thrusters (115/75) 6 Snatches (115/75) Elite Competition Class 1. Conditioning 5 Min AMRAP: 1 Clean and Jerk, 155/105 1 Round of “Cindy” 2 Clean and Jerks, 155/105 1 Round of “Cindy” 3 Clean and

Freedom WOD Classes Open Gym: Elite Competition Class 1. Conditioning Teams of 2 complete AMRAP 20 of: 30 Thrusters, 115/80 30 Box Jumps, 24/20 30 KBS, 70/53 30 C2B Pull ups – split up the reps as desired.

Freedom WOD Classes D.R.O.M.s The Break Up Death by 20 m sprints 18 min cap Rest 1 Min The Make Up 10 min AMRAP Over Head Walking Lunges w/plate 45/35 Rest 1 Min The I Hate You 30 unbroken double unders Elite Competition Class 1. Conditioning 3 RFT: 30 Cal Row 15 Deads, 225/155 30

Freedom WOD Classes D.R.O.M.s Ankle Mobility Pull-ups (Hardest Variation Possible) 4 x 8 Metcon: 12 Min AMRAP 50 Toe to Bars 40 Wall Ball Sit-ups 30 Push-ups 20 KB Swings 10 Chest 2 Bar Pull-ups 10 Chest 2 Bar Pull-ups 20 KB Swings 30 Push-ups 40 Wall Ball Sit-ups 50 T2B Elite Competition Class Rest