Freedom WOD Class D.R.O.M.s   Snatch @ 80-85% 5 x 5   Metcon:                          “Austin’s Sweet 16” 112 Double unders 10 Thrusters 95/65 16 c-2-b pull ups 16 Push press 95/65 16 Box jumps 24/20 16 Kbs 53/35 16 Lunges 95/65 16 T-2-b 16

Freedom WOD Class D.R.O.M.s   Cleans @80-85% 5 x 5   Metcon: 7 Rounds: 5 Deadlifts (225/155) 15 Medball Push-ups   Elite Competition Class Hang Snatch @ 80% 5  x  1   Front Squat @ 90% 5 x 1   20 Muscle ups for time: *Rest 90 Seconds Every Time you Break*   5 Rounds

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