One more week to drop off your donations to Rocky Mountain Kids under the tree. Please be sure to label the gift with the kids names. We will be taking them down Friday the 18th around 7:00 p.m. Thank you Hooligans!

Freedom WOD Classes

Warm Up: 6 Mins
1:00 PVC ROM
Then 2 Rounds:
10 Kip Swings
5 / Side KB Bottoms Up Press
5 Burpee Broad Jumps

Strength / Mobility: 12 mins
Gymnastics Complex – Same as last week. Next week, the rep scheme will get harder
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
**Perform Shoulder Mobility During Rest

Home WOD: 12 Mins
2 Rounds of:
5 Min AMRAP:
5 HSPU or Hand Release Push Ups
7 Pull Ups or Bent Over KB Rows
9 Box Jumps (24/20) or Broad Jumps
Rest 2 Mins Between AMRAPs

Metcon: 12 Mins
2 Rounds of:
5 Min AMRAP:
5 HSPU
7 Pull Ups
9 Box Jumps (24/20)
Rest 2 Mins Between AMRAPs