Freedom WOD Classes D.R.O.M.s   Mobility   Head Stand / Hand Stand Progressions   Metcon: 3 Min AMRAP Clean and Jerk (155/105)   90 Sec Rest   3 Min AMRAP Handstand Push-ups   90 Sec Rest   3 Min AMRAP Deadlift (155/105) *Maintain Posture!!*   90 Sec Rest   3 Min AMRAP Sit-ups   Elite

Freedom WOD Classes D.R.O.M.s   Mobility   Cleans 3 x 12   Metcon: 4 Rounds for time: 15 Ring Dips 400 M Run   Elite Competition Class 1. Snatch Complex Power Snatch + Squat Snatch – Work to a heavy set   2. For time: 30 Power Snatches @ 70% of the Snatch Complex above.

Freedom WOD Classes D.R.O.M.s   Hollow Body Holds / Armadillos   Metcon: 3 Rounds 5 Minutes 60 DU / 180 Singles 15 Pull-ups Max Rep Wallballs until 5 Mins is up *Rest 1 Min between rounds*   Elite Competition Class 1. Partner Workout With a running clock: A. 15-12-9 Burpee Facing Box Jump Overs, 24/20

Freedom WOD Classes D.R.O.M.s   Back Squat 3 x 12   Metcon: 4 Rounds for time: 9 Thrusters (95/65) 18 Box Jumps 9 Snatches (95/65) 18 Burpees 9 Deadlifts (95/65)   Elite Competition Class 1. 1 RM Snatch   2. 1 RM Front Squat   3. 3 Rounds for time: 500 M Row 12 Thrusters

Freedom WOD Classes Open Gym   Freedom Competition Class 1. DeadLift work up to a heavy set of 5 2. HSPU 50 Strict HSPU for time 3. Teams of Two 3 RFT: 500m Row each 40 Power Cleans, 135/95 40 Box Jump Overs, 24/20 Each team will have two rowers, one barbell and 1 box.

Freedom WOD Classes   1 RM Thruster O.H. Squat Clean Jerk   Freedom Competition Class Low Hang Snatch 5 x 1   Front Squat 3 x 2   “Amanda” 9-7-5 Muscle-ups Squat Snatch (135/95)   3 Rounds for time: 75 DU 25 GHD SU 20 1 Arm KB Snatch (70/53) 10 each side