Freedom WOD Classes Warm Up: 6 mins 2 Rounds 20 Air Squats 10 Cal Row Mobility: 6 Mins 3 Mins/leg Roll Glutes & Hips Metcon: 18 Min Cap 2 Rounds: 1000 M Row 30 Front Squats (95/65) 20 Box Jumps (24/20) Elite Competition Class De-Load Week Full volume resumes this Friday, January 3rd. For Time:

Good news! The annual Knapp family roller skate session was a success. We’re starting to think this might have to be one of the next DNR outings Freedom WOD Classes Warm Up: 7 Mins 2 Rounds: 5 Power Snatch 5 Pendlay Rows 5 Strict Pull Ups / Ring Rows 200 M Row / .3 Bike

Elite Competition Class De-Load Week Wednesday, Dec 25 – Thursday, Jan 2nd. Full training resumes Friday, Jan 3. Conditioning – Teams of 3 OR Individual (below) “Perfect Bar” (Teams of 3) Teams of 3, For Time (30 Minute Cap): 120 Deadlifts, 600 Meter Run 90 Hang Power Cleans, 600 Meter Run 60 Push Jerks, 600

Looking into the weekend like, “This was a short week?” Freedom WOD Classes Warm Up: 5 Mins 2 Rounds: Bottom to Bottom Tabata Air Sq Then: 10 KBS 10 V-Ups 10 Push Ups Strength: 20 mins 3 Rounds, on the 3:00: 15 Back Squats (50%) Core: On a 6:00 clock 3 Min M.E T2B /

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

Merry Christmas Eve! Thank you for being a part of our extended family. Kody and I are grateful to have everyone of you as a part of the Hooligan family and supporting our dream! Happy Holidays Dudes & Lady Bros! Freedom WOD Classes Warm Up: 6 mins 5 Inchworms 10 Muscle Snatch 5 RDL 10