Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 200 M Run 5 Strict K-2-E 10 Box Step Ups Then 2:00 /side Couch Stretch Strength: 12 Mins Core Strength Tabata 45/15 (3 rounds = 12 min) Click on each movement of video  Star Fish Crunch Black Widow Knee Slides aka Mountain Climber with a lift Seated

  Freedom WOD Classes Warm Up: 12 Mins 2 Min Double Under Practice 20 Baned Pull Aparts 10 Snatch High Pulls 10 Power Snatches 10 Back Rack Snatch Grip Push Press 5 Burpees Then 2 mins /side Roll out Shoulders and T-spine Strength: 18 Mins 5×5 Strict Press Working up to your heaviest set of

Freedom WOD Classes Warm Up: 10 Mins 2 Mins /leg Couch Stretch Then 2 Rounds Monster Band Walks down and back 10 Monster Band Air Squats 12 Alt DB Hang Cleans Lunges down and back Strength: 20 Mins 5×5 Back Squats Working up to your heaviest set of 5 reps aka 5 rep max Metcon:

Freedom WOD Classes Warm Up: 10 Mins 250 m Row Then 2 Rounds 10 Push Ups 10 RDL 10 Ring Rows Strength: 18 Mins 5×5 Deadlift Working up to your heaviest set of 5 reps aka 5 rep max Metcon: 15 Min Cap 5 rounds for time: 5 Muscle Ups / 12 C-2-B Pull Ups

Freedom WOD Classes Warm Up: 12 Mins 2 mins casual Row, Ski or Bike 10 Mountain Climbers 10 Bicycle Crunches 10 Sit Ups 2 mins /side Roll out Quads and Hips Strength: 10 Mins Core Strength 4 Rounds 30 Sec Penguins aka Heel Taps 30 Sec Plank Crunches (video) or Plank Hold 30 Sec Glute Bridge Reverse Crunch

Rocky Mountain Kids Presents are do today! Please bring in your unwrapped presents! Thank you to everyone that donated! Freedom WOD Classes Warm Up: 5 Mins 20 Banded Pull Aparts 10 Cuban Rotations With Press 10 Front Raises 20 Banded Pull Aparts 30 Second Handstand Hold Strength: 20 Mins Week “B” AKA Unilateral Isometric Body