Freedom WOD Classes D.R.O.M.s Mobility Metcon: “Open 15.3″ 14-minute AMRAP: 7 muscle-ups 50 wall balls (20/14) 100 double-unders Scaled “Open 15.3″ 14-minute AMRAP: 50 wall balls (14/10) 200 single-unders M 20-lb. ball to 10’ F 14-lb. ball to 9’ Elite Competition Mobility   OR “Open 15.3″ 14-minute AMRAP: 7 muscle-ups 50 wall balls 100 double-unders M

Freedom WOD Classes D.R.O.M.s Mobility Hand Stand Practice Metcon: Up to 15 Mins to Work as Heavy as Possible: Snatch: Start at 35 and 45 and increase weight by increments of 5 or 10 lbs until you miss back to back attempts at the same weight. Cleans: Continue where you left off on snatch and

Freedom WOD Classes D.R.O.M.s Snatch Technique / Strength Lift Offs – 5 x 5 High Pulls – 5 x 5 Three Person Partner Metcon – 15 Min AMRAP 2000 M Row 100 Step-ups (45/35) *One Partner Works, One Partner Rests, One Partner Dead Hang Holds From Pull-up Bar* Elite Competition Class 1. Strength 5×3 Thrusters,

Freedom WOD Classes D.R.O.M.s Mobility Double or Triple Under Practice Metcon: 3 Rounds: 5 Minutes to Complete 15 Deadlifts (185/135) 400 M Run M.E. Push-ups with remaining time Rest 1 Minute Elite Competition Class 9 Minute AMRAP: 2 Power Cleans (135/95) 2 Box Jump Overs 4/4, 6/6, 8/8, 10/10, 12 /12

Thank You to Everyone Who Helped us Reach Over 500 (currently 505) Likes on Facebook! Your Reward is 505 Reps 🙂 Freedom WOD Classes D.R.O.M.s Mobility: Ankle and Hip Movement of the Month: PVC Progressions Hang Squat Clean 3 x 10 (50% or Less) Metcon: Filthy 50 (Plus 5 Extra Reps): 50 Box jump (24/20)

Freedom WOD Classes D.R.O.M.s Movement of the Month: Review 3 Pulls, and Work Hang Snatch (Squat Snatch Focus) Mobility Metcon: Rx’d Variation: Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95 lb / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95