Freedom WOD Classes Back Squats 10×3 Metcon: “Fran” 21-15-9 Thrusters 95/65 Pull Ups Elite Competition Class 1. Conditioning (WOD from Chris Spealler) 100 Thrusters, 75/55 1000m Row 2. Snatch A. 5×2 Snatch Grip Push Press from behind the neck. B. 5×1 High Hang Power Snatch C. 3×2 Overhad Squat D. Front Squat 2×10

Freedom WOD Classes Rest Day Elite Competition Class Mobility

Garlic-Roasted Chicken and Root Vegetables Ingredients Butter: 6 tablespoons (3/4 stick) unsalted butter, at room temperature 2 teaspoons chopped fresh rosemary 2 teaspoons chopped fresh thyme 1/2 teaspoon fresh lemon juice (from 1/2 large lemon) 1/2 teaspoon kosher salt 1/2 teaspoon freshly ground black pepper 3 large cloves garlic, minced Chicken: One 6 1/4-pound chicken,

Freedom WOD Classes Mobility Front Squats 6 x 6 Metcon: 4 Rounds: 2 Min Max Effort Double Unders 2 Min Max Effort Burpees Elite Competition Class 1. 8 Min AMRAP 5 Deadlifts, 135/95 5 Hang Power Cleans, 135/95 5 Front Squats, 135/95 5 Jerks, 135/95

Freedom WOD Classes Pull-ups (Hardest Variation Possible) 7-7-6-6 Metcon: 5 Rounds for Time: 20 Box Jumps (24/20) 20 M Bear Crawl (65 feet) 20 Overhead Lunges w/ Plate (35/25) 20 Knee to Elbows Elite Competition Class Rest Day – Mobility  

Freedom WOD Classes D.R.O.M.s Push Jerk 6×6 Metcon: Tabata 45 sec on 15 sec off Row for Cal KB Swings 53/35 Hollow Body Holds KB Jump Overs Elite Competition Class 1. Strength EMOMx10: Odd: 5 Power Cleans – you choose the weight Even: 5 Front Squats From a Rack – you choose the weight 2.