Today is the last day to sign up for the Virtual Christmas Party and drop off a white elephant gift. Help us make the most of the holiday season and keep the Christmas spirit alive! Join us Sunday at 6:00 p.m for a slightly awkward yet spectacular night.

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds:
15 Air Squats
10 Hang Power Snatch
10 OH Squats
Then 1:00 / Side Lax roll scap border

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
30 Alt. DB Snatch
50 DB Goblet Squats
800 M Run

Metcon: 12 Min Cap
For Time:
20 Hang Power Snatch (115/75)
40 Front Squats (115/75)
800 M Run