Freedom WOD Classes D.R.O.M.s Ring Skills: Tucks and Back Levers Metcon: 10 Rounds for time: 10 Box Jumps (24/20) 10 Pull ups 10 Push ups 10 Wall balls (20/14) Elite Competition Class 1. “Double Time” Teams of 2, with a running clock. 1 Athlete works at a time. 2 Min AMRAP: Squat Cleans (135/95) 2

Freedom WOD Classes D.R.O.M.s Back Squat 3 x 8 Metcon: 3 Rounds 2 Min AMRAP 5 T2B 20 DU Rest 1 Min 2 Minute M.E. Calorie Row Rest 1 Min Elite Competition Class 1. “The Good Life” 3 RFT: 500m Row 12 Burpees 21 Box Jumps, 24/20 2. 7 Min EMOM 1 Snatch at 90%

Freedom WOD Classes D.R.O.M.s Strict Press 3 x 8 Metcon: 20 Min AMRAP: 100 Burpees Row for Meters Elite Competition Class 1. 10 Min AMRAP 15 Wall Ball, 20/14 12 Box Jump, 24/20 9 CTB PU 2. 6 Min EMOM 3-position Snatch at 65-70-75-75-70-65% position 1 – Pockets position 2 – Above the knee position

Freedom WOD Classes Open Gym Elite Competition Class 1. Conditioning 21-15-9-15-21 Power Cleans, 135/95 Push ups 40 DU After each round 2.Weightlifting A. Front Squat – Heavy Single B. OHS – Heavy Single C. Snatch Balance – Heavy Single D. Snatch – Heavy Single

Freedom WOD Classes D.R.O.M.s Metcon: “12 Days of Christmas” 1 Bear Complex (95/65) 2 Snatches 3 Strict Press 4 Burpees 5 Front Squats 6 Pull-ups 7 Hang Cleans 8 Hand Release Push-ups 9 Back Squats 10 Lat. Bar Jumps 11. V-ups 12 O.H. Squats   Elite Competition Class 1. Partner WOD *1 Partner works at

Freedom WOD Classes D.R.O.M.s Front Squat 3 x 8 Metcon: Buy In: 750 M Row Then: 21-15-9 Cleans (155/105) Pull-ups Elite Competition Class 1. Open 13.4 – 7 Min AMRAP 3-6-9-12… Clean and Jerks (135/95) Toe to Bars 2. Clean and Jerk Work up to a heavy single Hang Squat Clean and Jerk 3. Front