Thank you for helping make this year’s ugly sweater party one of the best yet!

Freedom WOD Classes

Warm Up: 5 Mins
Quick Review of Bear Complexes and WOD Breakdown

Metcon: 35 Min Cap
This is performed just like the song!
“12 Days of Christmas” For Time:
1 Bear Complex 95/65 – see example below
2 Snatches 95/65
3 Strict Press 95/65
4 Burpees
5 Front Squats 95/65
6 Pull-ups
7 Hang Cleans 95/65
8 Hand Release Push-ups
9 Back Squats 95/65
10 Lat. Bar Jumps
11. V-ups
12 O.H. Squats 95/65

Example:
1 bear complex
2 Snatches, 1 bear complex
3 Strict Press, 2 Snatches, 1 bear complex
4 Burpees, 3 Strict Press, 2 Snatches, 1 bear complex

and so on..