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

D.R.O.M.s   Back Squat @70% +5-10 lbs 10-10-8   Front Squat @ 70% +5-10 lbs 10-10   Metcon: “No Parley” 50 Swab the deck burpees 40 (20 each leg) Peg leg Pistol squats 30 Plank Press 35/20lbs 20 (each leg) Tresure chest walking lunge 45/25lbs 100 m Chasing the BOOTY Shuttle Run (100m,75m,50m ,25m,10m touch

D.R.O.M.s   Bench Press @70% +5-10 lbs 10-8-8   Mobility   Metcon: 20 Min E.M.O.M   5 Min E.M.O.M 5 Deadlift (225/155)   5 Min E.M.O.M 10 Pull-ups   5 Min E.M.O.M 5 Deadlift (225/155)   5 Min E.M.O.M 10 Pull-ups  

D.R.O.M.s Snatch @70% +5-10lbs 10-8-8 Clean @70% +5-10lbs 10-8 Metcon: 10 Rounds 5 Bar Facing Burpeea 10 Floor Sweeps each side 15 Unbroken Double Unders

D.R.O.M.s   Mobility   Muscle-ups 6-5-5 (or 1 More rep than last week)   or   Strict Pull-ups 6-5-5 (or 1 More rep than last week)   Metcon: 4 Rounds For Time: 400 M Run 10 HSPU