Thank you to everyone that has taken an ornament off the Christmas tree. As you purchase the gifts we would ask that you bring the gifts in sooner than latter so we can get them to Rocky Mountain Kids for them to gift rap and have read for Christmas morning.

Freedom WOD Classes

Warm Up:
3 rounds
5 Hang Power Snatch with Unloaded Bar
7 Back Squats with Unloaded Bar

Movement of the Week:
5 Mins to perform Every Day
You have 5 Mins to accumulate as much time as possible in a L site/tuck hold
from a hanging position i.e. pull up bar or rings, or using parallette or boxes in place of parallette

Strength:
Max Out Week
15 Min to establish a 1RM
Back Squats

Metcon:
15 min AMRAP                                                                                                                                                                  No Ghost Ridding and the goal is to get through each round unbroken on both movements.
3 Squat Snatch 95/65
10 Double Unders 2:1 Singles
6 Squat Snatch
20 Double Unders
9 Squat Snatch
30 Double Unders
12 Squat Snatch
40 Double Unders
15 Squat Snatch
50 Double Unders
18 Squat Snatch
50 Double Unders
21 Squat Snatch
40 Double Unders
24 Squat Snatch
30 Double Unders
27 Squat Snatch
20 Double Unders
30 Squat Snatch
10 Double Unders

Elite Competition Class

1. Snatch
60%/3
65%/3
70%/3
(75%/3)3

2.  Back Squat
(70%/8)3

3.  Gymnastics Conditioning
Choose one of the following:
A.  3 sets of 12 unbroken bar muscle-ups
B.  4 sets of 9 unbroken bar muscle-ups
C.  5 sets of 7 unbroken bar muscle-ups
D.  6 sets of 5 unbroken bar muscle-ups
Rest 1 minute between sets

4. Conditioning
4 RFT:
5 Ring Muscle-ups
10 Squat Snatches (115/85#)
15 BJO (24/20″)