We normally wait until closer to Christmas to do the 12 days of Christmas wod. However we wanted more people this year to experience the fun. Also Happy Birthday to Coach Kale

Freedom WOD Classes

Warm Up

Metcon:

“12 Days of Christmas”

1 Bear Complex (95/65)

2 Snatches

3 Strict Press

4 Burpees

5 Front Squats

6 Pull-ups

7 Hang Cleans

8 Hand Release Push-ups

9 Back Squats

10 Lat. Bar Jumps

11. V-ups

12 O.H. Squats

Elite Competition Class

1. Conditioning
4 Rounds:
7 Clean and Jerks (185/135)
14 Toes to Bar
21 Box Jumps (24/20)

2. Rowing
10 Rounds: 1:00 on / 1:00 off