Freedom WOD Classes D.R.O.M.s Headstand / Handstand Practice Metcon: Death By: Odd Min – Double Unders (Increase by 5’s) Even Min – Burpees (Increase by 1) Elite Competition Class Rest Day  

Freedom WOD Class D.R.O.M.s Snatch 3 x 5 Snatch Balance 3 x 3 Metcon: Tabata (45 seconds on / 15 seconds rest) Row for Calories Plank Holds (Hardest variations possible) GHDSU Elite Competition Class 1. 6 Rounds: 1:00 Max Calorie Row 1:00 Max Burpees 1:00 Max Double-Unders 1:00 Rest Record Totals for Each Individual Movement.

Freedom WOD Classes D.R.O.M.s Practice Front Levers Metcon: 5 Rounds: 3 Min AMRAP 3 Power Cleans (135/95) 6 Box Jumps (24/20) 9 Pull-ups 1 Min Rest Elite Competition Class 1. 3 Rounds for time: 25 Thrusters, 95/65 25 TTB 2. 5×3 Pressing Snatch Balance + OHS 5×3 Snatch Balance + Sotts Press  

Freedom WOD Classes D.R.O.M.s Front Squats 3 x 12 Metcon: 5 Rounds for time: 20 Ring Dips 14 Thrusters (115/75) Elite Competition Class 1. 2000 M Row for time 2. 8 Min Snatch EMOM: 1 Snatch at 65%, 70%, 75%, 80%, 85%, 75%, 80%, 85%, 3. Front Squats 2 x 3

  Freedom WOD Classes Open Gym: Tabata: 8 rounds at each station. Work for 20 seconds rest 10 seconds = 4 minutes per station, 12 minute workout! Knee to Elbows Plank Press Floor Sweepers Elite Competition Class 1. Conditioning Teams of 2 (1 athlete works at a time) 50-40-30-20-10 reps for time of: Power Clean, 135/95

Freedom WOD Classes D.R.O.M.s Partner Metcon: 18-1 Bench Press (135/95) Deadlift (165/115) *Only One Person works at a Time* Elite Competition Class 1. 12 Min EMOM Odd: 8 TTB + 8 Jerks, 155/105 Even: 8 Burpees + 8 unbroken Deads, 275/185 2. “Loredo” 6 Rounds 24 Air Squats 24 Pushups 24 Walking-Lunge Steps 400 Meter