Freedom WOD Classes D.R.O.M.s Strength 15 Min to Establish: 1 RM Snatch Happy Birthday Jay!! 15 Burpee 25 Pull ups 44 Dead Lifts 135/95lbs 44 Push ups 44 Box Jumps 24/20 44 Floor wipers 135/95 44 Kb Clean and press 35/25 25 Pull ups 15 Burpee Elite Competition Class 1.Snatch 5×1 Hang Squat Snatch at

Freedom WOD Classes D.R.O.M.s Strength: 15 Min to Establish: 1 RM Front Squats Metcon: 30-23-18-15 Wall Balls 20/14 Kb Swings 35/26 Elite Competition Class 1. Clean EMOMx10: Power Clean + Squat Clean, climbing 2. Conditioning AMRAP 12: 100 Double unders 50 Lateral Barbell Burpees 30 Clusters, 135/95 10 Muscle ups  

June 2015 Athlete of the Month

Freedom WOD Classes D.R.O.M.s 1 RM Bench Press Bring Sally Up Back Squats Metcon: Tabata Plank Press 1 Min Rest Lunges 1 Min Rest Ring Dips 1 Min Rest Hollow Body Flutter Kicks Elite Competition Class 1. Snatch 7 sets of the following complex:  Pocket High Pull + Hang High Pull + Hang Squat Snatch

Freedom WOD Classes D.R.O.M.s Strength: 15 Min to Establish: 1 RM Clean Metcon: 1 Hang clean 155/95 400 m run 2 Hang cleans 300 m run 3 Hang cleans 200 m run 4 Hang cleans 100 m run 5 Hang cleans 50 m run 6 Hang cleans 100 m run 7 Hang cleans 200 m

Freedom WOD Classes D.R.O.M.s 15 Min to Establish: 1 RM Strict Press Metcon: 5 Min AMRAP 15 HSPU 10 Burpee Plate Jump 1 Min Rest 5 Min AMRAP 15 HSPU 10 Burpee Plate Jump Elite Competition Class 1. Barbell Conditioning Teams of 3: A. AMRAP 7 of Push Press: 50 reps at 135/95 50 reps