Mark it down on your calendars our annual 12 Days of Christmas WOD is on December 12th! You won’t want to miss this one! 

Freedom WOD Classes

Warm Up:
2 Rounds
10 KB Sumo Deadlift High Pulls
10 Russian KB Swings
10 Hand Release Push Ups

Strength:
8 mins
3×5 Split Jerk Strict Press at 60% of Strict press 1RM
(scale to regular strict press for new athletes)

8 mins
3×5 Split Jerk  Balance at 60% of Jerk 1 RM

Metcon:
In Teams of Two Complete
18 Min AMRAP
3 DL 185/135
6 Bench Press 155/115
9 Box Jumps (24/20)

Partner 1 goes though the round then Partner 2 follows. You go I go style.

Elite Competition Class

1. Barbell Conditioning
AMRAP 2:00 @ (185/135)
9 Power Cleans
9 Front Squats
9 Push Jerks
AMRAP Clusters in time remaining

Rest 3:00

AMRAP 2:00 @ (205/145)
7 Power Cleans
7 Front Squat
7 Push Jerks
AMRAP Clusters in time remaining

Rest 3:00

AMRAP 2:00 @ (225/155)
5 Power Cleans
5 Front Squats
5 Push Jerks
AMRAP Clusters in time remaining

2. Conditioning 
For Time:
12-9-6-3
Deadlift (345/235)
200 Meter Sled push (1/2 BW)

3. Bike Conditioning
10:00 on
Rest 5:00
10:00 on