Happy Birthday Taylor!!!
We’re starting to see some gifts under the tree! Thank you for helping us and Rocky Mountain Kids provide an amazing Christmas to all of the youngsters. Reminder that the last day to drop off gifts is Friday the 18th before 6:00 p.m.

Freedom WOD Classes

Warm Up: 6 Mins
6:00 Circuit
10 DB Lateral Shoulder Raises
10 DB or Plate Cuban Presses – Video (:53 in) NOT Just a Cuban Rotation
20 Overhead Banded Pull Aparts
10 Alt. Lunges (5/side)

Strength/Technique: 13 mins
Coach Lead Jerk Balance – Video
8 Min EMOM:
Min 1,2,3: 5 Jerk Balances – Focus on Technique – no prescribed weight
Min 4-8: 3 Split Jerks – 2 second pause in split (50-75%)
*keep weight light to focus on technique if necessary

Home WOD: 10 Mins
10 Min AMRAP
Buy In: 93 DU / 186 Singles
12 Burpees
18 HSPU or 10 / Side Single Arm DB/KB Press
20 Alt. Lunges 

Metcon: 10 Mins
Happy 27th Birthday Taylor! 12/18/20
10 Min AMRAP
Buy In: 93 DU / 186 Singles
12 Burpees
18 HSPU
20 Alt. Lunges (10/side)