Monday will be our annual 12 Days of Christmas Workout! With short classes, please try and show up early to go for a 400 M run and hit some dynamic range of motion before your class starts. We will have limited warm up time.

Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds:
5 Muscle Snatch
5 Power Snatch
5 Squat Snatch
10 Push Ups
Then 2:00 Hamstring Stretch

Strength/Technique: 13 mins
Coach lead snatch pull review
8 Min EMOM:
Min 1,2,3: 5 Tempo Snatch Pulls – 1 second liftoff (from ground to knee) then speed up (50-75%)
Min 4-8: 3 Tempo Squat Snatch (50-75%)
*modify to power snatches as needed

Home WOD: 12 Min Cap
Partner Workout For Time:
60 KB / DB DL
40 Hand Release Push Ups
40 Single Arm Alternating Devils Press (50/35)
40 Hand Release Push Ups
60 KB / DB DL
*Split reps as desired

Metcon: 12 Min Cap
Partner Workout For Time:
40 Deadlifts 165/110
25 Bench Press 165/110
40 Single Arm Alternating Devils Press (50/35)
25 Bench Press 165/110
40 Deadlifts 165/110
*Split reps as desired – use one barbell per athlete – you should have time to adjust your weight as needed from dl to bench