Freedom WOD Class   D.R.O.M.s   Strict Press @70% + 5-10 lbs 10-10-10   Push Press @ 70% + 5-10 lbs 10-10   Metcon: 150 Push-ups *4 Box Jumps EMOM*   Elite Competition Class   10-9-8-7-6-5-4-3-2-1 Front Squat, 155/105 200m Run after every round.

Freedom WOD Class   D.R.O.M.s   Back Squat @70% + 5-10 lbs 10-10-10   Front Squat @ 70% + 5-10 lbs 10-10   Metcon: 5 Rounds For Time: 5 Hang Squat Cleans (155/115) 5 Jerks (155/115) 15 Toe To Bars   Elite Competition Class “Filthy Fifty” 50 reps of the following for time: Box Jumps

Freedom WOD Class D.R.O.M.s Mobility Bench @70% + 5-10 lbs 10-10-10 3 Rounds For Time: 15 Back Squats (135/95) 30 Push-ups 15 Deadlift (135/95) 30 Sit-ups   Elite Competition Class Squats 8×2 Box Squats with chains or bands for loadClean and Jerk 1 High Hang Squat Clean + Push Jerk + Split Jerk – work

Freedom WOD Class   D.R.O.M.s   Snatch @70% + 5-10 lbs 10-10-8   Cleans @ 70% + 5-10 lbs 10-10   Metcon: Every 4 Mins for as long as possible:   4 S-2-OH (115/75) 400 M Run   6 S-2-OH (115/75) 400 M Run   8 S-2-OH (115/75) 400 M Run   10 S-2-OH (115/75)

Freedom WOD Class   Mobility   Strict or Weighted Ring Dips 5-5-5-5   Metcon: 4 Rounds: Row (Cals) 1 Min M.E Wall Balls  1 Min M.E Hang Power Clean (95/65#)  1 Min M.E Double Unders  1 Min M.E Rest  1 Min   Elite Competition Class     10-8-6-4-2 Front Squats   Metcon:50-40-30-20-10 Wall Balls 100-80-60-40-20

Freedom WOD Class D.R.O.M.s   Strict Press @70% +5-10 lbs 10-10-8   Push Press @70% +5-10 lbs 10-10   Metcon: 21-15-9-9-15-21 Ring Rows KB Swings (53/35) Sit-ups   Elite Competition Class Death by Power Clean, 155/105– Everyone will start with 155/105 and will give it everything they have. If you are unable to complete 12