Ahhh yes. The most wonderful time of year is here, snow and all! The Christmas tree is up and the papers ornaments with kids names on them are hanging from the tree. These kids come from neglected and abused pasts. You can help make their holiday season a little bit brighter by choosing a gift on their list to get them for the holiday season. Let’s show these kids what an amazing holiday season looks like! 🎄❄️

Freedom WOD Classes

Warm Up:
3 Rounds
10 Hallow Body Kipping Swings
3 Bear Complex reps with unloaded bar or pvc pipe

Movement of the Week:
Hip Flexor Exercise
6 Mins to perform Every Day
3 rounds  10 reps of each: Right Leg Only, Left Leg Only, and Both Legs at the same time. You can sit against a wall if needed. When working with the right leg sit in a straddle with your left hand placed in between your legs and your right hand outside of your right leg. Switch it for the left leg. When working both legs place both hands in between your legs.

https://www.youtube.com/watch?v=X_pv-8qlYgQ

Strength:
De-load Week
10 Min EMOM
3 Pull Ups

Metcon:
10 Rounds
2 Deadlifts 75/55
2 Squat cleans
2 Front squats
2 Shoulder Presses
2 Push Press
2 Push Jerks
2 Back Squats
2 Overhead Squats

No Ghost Ridding and the goal is to get through each round with out setting the bar down.

Elite Competition Class

1. Conditioning
“Freedom Sauce”
AMRAP 3:
21 Overhead Squats (95/65#)
21 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
18 Overhead Squats (115/80#)
18 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
15 Overhead Squats (135/95#)
15 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
12 Overhead Squats (155/105#)
12 Over-the-Erg Burpees
Max Calorie Row

2.  Gymnastics Conditioning
Choose one of the following:
A.  3 sets of 18 unbroken kipping HSPU
B.  4 sets of 15 unbroken Kipping HSPU
C.  5 sets of 12 unbroken kipping HSPU
D.  6 sets of 9 unbroken kipping HSPU
Rest 1 minute between sets