Freedom WOD Classes D.R.O.M.s   Strict Press 3 x 10   Metcon: 4 Rounds 3 Min AMRAP 10 Squats 20 Ft Burpee Broad Jumps 30 Ft Bear Crawl   Rest 2 Mins Between Rounds   Elite Competition Class 1. 21-15-9 Deadlift (245/165) Box Jumps (24/20) Wall Ball (20/14)   2. 10 Min EMOM Odd: 50

Freedom WOD Classes D.R.O.M.s   Mobility   Hollow Body and Planks   Metcon: 2 Rounds for time: 21 KTE 21 KB Swings (53/35) 21 Box Jumps (24/20) 21 Pull-ups 21 D.U   Elite Competition Class Rest Day

Freedom WOD Classes D.R.O.M.s   Snatch 3 x 10   Metcon: 5 Rounds for time: 5 Squat Clean and Jerk (185/135 or 70% of Clean 1RM) 12 Burpees   Elite Competition Class 1. 20 Min AMRAP 200 DU 100 Air Squats 80 Burpees 60 Wall Balls (20/14) 40 TTB 20 Strict HSPU 10 MUs  

Freedom WOD Classes D.R.O.M.s   Skills Muscle up Progressions   Strength Strict Muscle-up 1 M.E Set   Negative Pull-ups (5 sec) 3 x M.E   Metcon: Partner WOD 12 Min AMRAP 20 Lunge Explodes (10 each leg) 10 Bench Press (115/75) *The person working must complete an entire round while their partner holds a plate

Freedom WOD Classes D.R.O.M.s   Front Squats out of the hole 3 x 5   Rowing Sprints 500 M Rest 2 Mins 250 M Rest 2 Mins 150 M   Metcon: 2 Rounds for time: 30 TTB 20 Deadlift (225/155) 10 Wall Walks   Elite Competition Class 1. 10 Min AMRAP 3-6-9….of Thrusters (95/65) C2B

Freedom WOD Classes D.R.O.M.s   Bench Press 3 x 12   Metcon: Sprint Intervals 10 Min EMOM Odd Minute: Max Effort Row for Meters Even Minute: Rest   Then Immediately begin 10 Min EMOM Odd Minute: Max Effort Burpees Even Minute: Rest   Elite Competition Class 1. 14 Min AMRAP 20 Cal Row 20 Alternating