Freedom WOD Classes D.R.O.M.s Ring Dips (Hardest Variation – Same as last Thursday) 7-7-6-6 Metcon: 5 Rounds: 30 DU or 60 Singles 15 Wall Balls (20/14) 7 Strict Pull-ups *Rest 90 Seconds Between Rounds* Elite Competition Class 1. 10 Min EMOM Odd: Row 20/15 Cals Even: 1 heavy Front Squat from a rack + 1

Freedom WOD Classes D.R.O.M.s Back Squat 6 x 6 Metcon: 12 Min AMRAP Ladder: Burpees Overhead Squats (45/35) Elite Competition Class 1. Conditioning Teams of 4, 2 guys and 2 girls 40 CTB Each Athlete (Both Girls same time, then both guys) 30 Cal Row Each Athlete (Both Girls same time, then guys) In Guy

February 2015 Athletes of the Month

Freedom WOD Classes Front Squats 8 x 4 Metcon: 5 Rounds for Time: 9 Hang Cleans (135/95) 10 C2B Pull-ups Elite Competition Class 1. Conditioning 5 Rounds of for max reps of: 1 min of Strict Pull ups 1 min of KB Hang Squat Clean Thrusters, 35/25 1 min of Row for Calories 1 min

Freedom WOD Classes Ring Dips (Hardest Variation) 4 x 5 Metcon: 100 M KB Farmer Carry (53/35 – Only carry one KB and switch hands at 50 M mark) 30 KB Push Press (15 each arm) 30 Goblet Lunges (15 each leg) 100 M KB Farmer Carry 20 KB Push Press 20 Goblet Lunges 100

Freedom WOD Classes D.R.O.M.s Cleans 8 x 4 Metcon: 150 Push-ups For Time 50 M Run EMOM Elite Competition Class 1. Strength Work up to a heavy double dead lift with bands 2. Conditioning 8 Min EMOM Odd: 7 Deads at 65% Even: 60 Double unders