We hope you had an amazing Christmas Hooligans! Welcome back, and check Mindbody for all class times today.

Freedom WOD Classes

Warm Up: 6 mins
2 Rounds:
20 Banded Pull Downs
10 Front Squats
200 M Run

Strength: 12 mins
8 Min EMOM
Odd: 1-6 Ring MU
Even: 5-15 Strict HSPU

Mobility: 8 Mins
2 Min / Side Lat Smash
2 Min / Partner – Lat Stretch (on bench)

Metcon: 15 Mins
On The 3:00 For 15 Mins Complete:
2 Power Cleans (185/135)
15 Pull Ups
200 M Run
*Modify to achieve rest

Elite Competition Class

Rest Day

Performance Power Training

Thursday, December, 26th, 2019
JetFuel:
1 min Max reps burpees
-then
3x
:30 or max time handstand hold (whichever is shorter)
5 (each way) lateral Spiderman’s

Major Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Shoulder Press
Max 6
-then
3×10 @90% of 10rm
**Compare to max 8 December 5th**

Accessory:
4x
12 Single Arm DB Row
12 Barbell Curl → Press
Max Reps Bar or bench Dips (no rings)

Afterburner:
4 Rounds (2min on, 2min off)
3 Hang Power Snatch AHAP+Unbroken
6 Pushups
**Snatch needs to be heavy but unbroken**
**Scale pushups by elevating (no knees) then scale reps if needed**
(remaining time or homework)