Freedom WOD Classes D.R.O.M.S Back Squats 6 x 6 Metcon: 5 min AMRAP 1 Deadlift 315/205 (scale appropriately) 5 Ring Dips 9 Knee to Elbow 13 KB Swings 53/35 17 Plate Lunges 45/35   REST 2 MIN   5 min AMRAP 1 Deadlift 315/220 (scale appropriately) 5 Ring Dips 9 Knee to Elbow 13 KB

Freedom WOD Classes Open gym Elite Competition Class 1. Clean 1 RM Squat Clean 2. 2 Rounds for time of: 20 Cal Row 20 Power Snatches, 75/55 20 Wall Balls, 20/14 20 C2B PUll ups 3. 5 Rounds for time of: 10 Burpee Box Jumps, 24/20″ 150m Run

Freedom WOD Classes D.R.O.M.s   Back Squats 5 x 3   Overhead Squats 2 x 3   Metcon: 5 Rounds for time: 15 Box Jumps (24/20) 15 Pull-ups 15 Wallballs (20/14)   Elite Competition Class “Schlitz” 4 Rounds for time: 400 M Run 4 Muscle ups 40 Double Unders   1 Set of Snatch Complex:

Freedom WOD Classes D.R.O.M.s   Snatch 5 x 3   Cleans 5 x 3   Metcon: 14.1 10 Min AMRAP 30 Double Unders 15 Snatch (75/55)   Elite Competition Class Rest Day

Freedom WOD Class D.R.O.M.s   Bench Press 5 x 3   Metcon: 7 Rounds for time 35 Sit-ups 5 Deadlifts (225/185) 5 Handstand Push-ups   Elite Competition Class 12.3 Open Workout 18 Min AMRAP 15 Box Jumps (24/20) 12 Push Press (115/75) 9 Toe to Bar

Freedom WOD Class D.R.O.M.s   Strict Press 5 x 3   Push Press 5 x 3   Metcon: 12 Min Running Clock: 4 Min M.E. at each Station: Clean and Jerks (135/95) Row for Meters Burpees   Elite Competition Class 1,000 M Row 40 Pull-ups 30 Thrusters (95/65) 20 Lateral Barbell Burpees