Freedom WOD Classes D.R.O.M.s Back Squat 10 x 3 (85-90%) Metcon: 2 Rounds of 6 Min AMRAP 10 Unbroken Wallballs (20/14) 20 DU or 60 singles Rest 3 Minutes Elite Competition Class 1. “The Admiral” 3 Rounds for time of: 20 Burpee Pull ups – bar should be about 6″ above max reach 20 Front Squats,

Elite Competition Class Active Rest Day

Freedom WOD Classes D.R.O.M.s Open gym Elite Competition Class 1. Jerk work up to a heavy single 2. “Luke” 400m Run 15 CJ, 155/105 400m Run 30 TTB 400m Run 45 Wall Balls, 20/14 400m Run 45 KBS, 1.5-pood/1-pood 400m Run 30 Ring Dips 400m Run 15 Lunges, 155/105 400m Run

Happy Birthday Shannon Enger!!! Freedom WOD Classes D.R.O.M.s Mobility Metcon: Chris “Kyle” 3 Rounds for time: (1 for his wife and 2 for his children left behind) 40 KB Swings (70/53) 40 Box Jumps (24/20) 40 Thrusters (65/45) 40Elevated Push-ups (Feet on 24/20 Box) Elite Competition Class 1. 12 Min AMRAP 15 Snatch (75/55) 15

Freedom WOD Classes D.R.O.M.s Headstand / Handstand Practice Metcon: Death By: Odd Min – Double Unders (Increase by 5’s) Even Min – Burpees (Increase by 1) Elite Competition Class Rest Day  

Freedom WOD Class D.R.O.M.s Snatch 3 x 5 Snatch Balance 3 x 3 Metcon: Tabata (45 seconds on / 15 seconds rest) Row for Calories Plank Holds (Hardest variations possible) GHDSU Elite Competition Class 1. 6 Rounds: 1:00 Max Calorie Row 1:00 Max Burpees 1:00 Max Double-Unders 1:00 Rest Record Totals for Each Individual Movement.