Freedom WOD Class D.R.O.M.s   Bench Press @ 80-85% 5 x 5   Metcon: Complete the Following for Time: Buy in: 50 Double Unders 5 Rounds: 12 O.H. Squats (95/65) 30 Sit-ups Cash out: 50 Double Unders   Elite Competition Class Back Squat 3 x 3   Sumo Dead Lift Heavy 3 Rep   14

Freedom WOD Class D.R.O.M.s   Strict Press @ 80-85% 1RM 4 x 5   Push Press @ 80-85% 3 x 5   Metcon: 2 Rounds 12 Power Cleans 135/95 12 Box Jumps 24/20 12 Ring Dips 400 Meter Run Rest 4 min 2 rounds 12 Power Cleans 135/95 12 Box Jumps 24/20 12 Ring dips

Freedom WOD Class D.R.O.M.s   Back Squat @ 80-85% 5 x 5   Front Squat @ 80-85% 3 x 5   Metcon: 21-15-9 Burpee Pull-ups Wall Balls (Men = 20# and 11 Ft target. Women = 14 # and 10 Ft. target.)   Elite Competition Class Front Squat 5 x 5   Metcon: “Isabelle” 30

Freedom WOD Class D.R.O.M.s   Bench Press @70% + 5-10 lbs 10-10-10   Deadlift @70% + 5-10 lbs 10-10   Metcon: 4 Rounds: 1 Min M.E. Row 1 Min M.E. HSPU 1 Min M.E. KB Swings 1 Min M.E. Double Unders   Elite Competition Class Power Snatch + Squat Snatch – quickly work up to

Freedom WOD Class D.R.O.M.s   Mobility   Cleans @70% +5-10 lbs 10-10-10   Metcon: 15 Min AMRAP 20 Pull-ups 50 M Walking Lunge Run the Remaining Portion of the 400 M Lap   Elite Competition Class Rest Day

Freedom WOD Class   D.R.O.M.s   Muscle-ups 6-6-5   Metcon: 8 Min AMRAP: 6 Snatch (95/65) 8 Burpees 10 Sit-ups   Elite Competition Class Jerks A. 1 Heavy Push Jerk from Back Rack B. 1 Heavy Split Jerk from Back Rack C. 1 Heavy Push Jerk from Front Rack D. 1 Heavy Split Jerk from