Freedom WOD Classes Pull-ups (Hardest Variation Possible) 7-7-6-6 Metcon: 5 Rounds for Time: 20 Box Jumps (24/20) 20 M Bear Crawl (65 feet) 20 Overhead Lunges w/ Plate (35/25) 20 Knee to Elbows Elite Competition Class Rest Day – Mobility  

Freedom WOD Classes D.R.O.M.s Push Jerk 6×6 Metcon: Tabata 45 sec on 15 sec off Row for Cal KB Swings 53/35 Hollow Body Holds KB Jump Overs Elite Competition Class 1. Strength EMOMx10: Odd: 5 Power Cleans – you choose the weight Even: 5 Front Squats From a Rack – you choose the weight 2.

Freedom WOD Classes D.R.O.M.s Ring Dips (Hardest Variation – Same as last Thursday) 7-7-6-6 Metcon: 5 Rounds: 30 DU or 60 Singles 15 Wall Balls (20/14) 7 Strict Pull-ups *Rest 90 Seconds Between Rounds* Elite Competition Class 1. 10 Min EMOM Odd: Row 20/15 Cals Even: 1 heavy Front Squat from a rack + 1

Freedom WOD Classes D.R.O.M.s Back Squat 6 x 6 Metcon: 12 Min AMRAP Ladder: Burpees Overhead Squats (45/35) Elite Competition Class 1. Conditioning Teams of 4, 2 guys and 2 girls 40 CTB Each Athlete (Both Girls same time, then both guys) 30 Cal Row Each Athlete (Both Girls same time, then guys) In Guy

February 2015 Athletes of the Month

Freedom WOD Classes Front Squats 8 x 4 Metcon: 5 Rounds for Time: 9 Hang Cleans (135/95) 10 C2B Pull-ups Elite Competition Class 1. Conditioning 5 Rounds of for max reps of: 1 min of Strict Pull ups 1 min of KB Hang Squat Clean Thrusters, 35/25 1 min of Row for Calories 1 min