Freedom WOD Classes D.R.O.M.s Mobility Double or Triple Under Practice Metcon: 3 Rounds: 5 Minutes to Complete 15 Deadlifts (185/135) 400 M Run M.E. Push-ups with remaining time Rest 1 Minute Elite Competition Class 9 Minute AMRAP: 2 Power Cleans (135/95) 2 Box Jump Overs 4/4, 6/6, 8/8, 10/10, 12 /12

Thank You to Everyone Who Helped us Reach Over 500 (currently 505) Likes on Facebook! Your Reward is 505 Reps 🙂 Freedom WOD Classes D.R.O.M.s Mobility: Ankle and Hip Movement of the Month: PVC Progressions Hang Squat Clean 3 x 10 (50% or Less) Metcon: Filthy 50 (Plus 5 Extra Reps): 50 Box jump (24/20)

Freedom WOD Classes D.R.O.M.s Movement of the Month: Review 3 Pulls, and Work Hang Snatch (Squat Snatch Focus) Mobility Metcon: Rx’d Variation: Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95 lb / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95

Freedom WOD Classes D.R.O.M.s G.O.A.T.s Mobility Metcon: 8 Min AMRAP 10 Front Rack Lunges (65/45) 10 Strict Presses (65/45) 25 Sit-ups Elite Competition Class Rest Day / Mobility

Freedom WOD Classes D.R.O.M.s Movement of the Month: Review Pulls 1 and 2, Practice Pull 3 / Panda Pulls Metcon: 3 Rounds: 30 Squats 30 KB Swings (35/25) 30 Push Ups Elite Competition Class 1. 14 Min EMOM Odd: 7 PC at 135/95 + 30 Double unders Even: 7 C2B + 7 WB, 30/20 2.

Freedom WOD Classes D.R.O.M.s 10 Minutes Movement the Month – Snatch Grip and Clean Grip, Lift offs and Deadlifts Metcon: Teams of 3 – Split work as needed 7 Mins: Row for Calories 5 Mins: Burpee Box Jump Overs (20) 5 Mins: Row for Calories 3 Mins: Burpee Box Jump Overs 3 Mins: Row for