Thank you so much for supporting the toy drive this year! Please make sure you drop off any donations prior to the end of our last class tonight. We will be delivering all the gifts to Rocky Mountain Kids Saturday morning.
Freedom WOD Classes
Warm Up: 6 Mins
2 Rounds:
15 Banded Pull Aparts
10 Kip Swings
5 Strict Pull Ups
10 Push Ups
Strength / Mobility: 12 mins
Gymnastics Complex – Each complex will increase by 1 rep. If you are modifying, still add an additional rep.
On the 4:00 x 3 Rounds
Pick an option:
A. 4 Bar Muscle Ups + 4 Strict Pull Ups + 5 Pull Ups (C2B if possible)
OR
B. 5 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
21-15-9
Pull Ups
Push Ups
Ball Slams
OR
21-15-9
Push Up + DB Renegade Row (left and right = 1)
Ball Slams or KBS
Metcon: 9 Min Cap
21-15-9
Pull Ups
Push Ups
Ball Slams