*Reminder* This Sunday we’ll be hosting the “Christmas Party”, white elephant gift exchange via zoom! If you plan to participate we need you to write your name on the sign up list at the check in desk and drop off your gift ($25 limit) by Friday. We’ll send a zoom link to everyone on the list! It’s not quite the same but we’re excited to celebrate with you all virtually!

Freedom WOD Classes

Warm Up: 6 mins
6:00 Circuit
10 RDLs
10 DB Lateral Shoulder Raises
10 Bent Over DB Reverse Flies
20 Banded Pull Aparts
*keep weights light

Strength / Mobility: 12 mins
Gymnastics Complex
On the 4:00 x 3 Rounds
Pick an option:
A. 3 Bar Muscle Ups + 4 Strict Pull Ups + 5 Pull Ups (C2B if possible)
OR
B. 4 Strict Pull Ups + 8 Kipping Pull Ups
*Aim to go unbroken – modify to other challenging variations as needed (easier or harder)
**Perform Shoulder Mobility During Rest

Home WOD: 12 Min Cap
3 Rounds For Time:
18 Deadlifts (155/105) Or 27 DB/KB Deadlifts
12 Pull Ups Or 12 / Side Bent Over DB Rows
6 Box Jumps or 6 Broad Jumps

Metcon: 12 Min Cap
3 Rounds For Time:
18 Deadlifts (155/105)
12 Pull Ups
6 Box Jumps (30/24)