Freedom WOD Classes D.R.O.M.s Hand Stand Progressions 8 Min EMOM 1 Push Press and 1 Jerk (@85% Push Press 1RM) Metcon: 4 Rounds for time: 15 Push Press (95/65) 15 Pull-ups   Elite Competition Class 1. Clean and Jerk A. work up to a single at 95% B. 2×2 at 85% 2. Teams of 3

Freedom WOD Classes D.R.O.M.s Back Squats 3 x 10 Metcon: 21-18-15-12-9-6-3 Hang Power Snatch (95/65) Sit-ups Double Unders Elite Competition Class 1. 21 Power Snatch, 95/65 21 Burpees 21 Pull-Ups 15 OHS, 95/65 15 Burpees 15 Pull-Ups 9 Squat Snatch, 95/65 9 Burpees 9 Pull-Ups  

Freedom WOD Classes Strict Press 3 x 8 Metcon: 30 KB Swings (53/35) 30 HSPU 30 Power Snatch (75/55) 30 Squats (75/55) 30 Ring Rows 30 Thrusters (75/55) Elite Competition Class 1. 21-15-9 Dead Lifts, 275/185 Box Jumps, 30/24 2. 6×2 Pausing “Rock Bottom” Front Squats, 95/65 – hold each rep for :30 seconds

    Freedom WOD Classes D.R.O.M.s Skills: Handstands Metcon: 1500 Meter Row Buy In Then: Death by: min 1 do 1 push up / min 2 do 1 sit up / min 3 do 2 push ups / min 4 do 2 sit ups and so on… Odd Min: Push Ups Even Min: Sit Ups

January 2015 Athlete of the Month

Freedom WOD Classes D.R.O.M.s Snatch 8 Min EMOM 80-85% 1 RM 2015 New Years Metcon: 4 Rounds for time: 20 Burpees 15 Cleans (115/75) Elite Competition Class 1. For Time: 100 Double unders 5 rounds of Cindy 80 Double unders 4 rounds of Cindy 60 Double unders 3 rounds of Cindy 40 Double unders 2