Rocky Mountain Kids present drive deadline is this Saturday the 15th. Don’t delay, Lets get them presents in so Kyle and Kody can deliver them to the agency so they can get them wrapped in time for Christmas! Thanks again to everyone that has been able to help with this, you all are amazing and we LOVE YOU! 

Freedom WOD Classes

Warm Up: 5 mins
12-9-6
Wall Ball
30 Sec Hollow Hold
Banded Rows

Mobility: 6 mins
3 mins per leg Quad Smash

Strength: 6 mins
4 Rounds
20 Sec Reverse Crunch https://www.youtube.com/watch?v=jZCTieiicJY
20 Sec Mountain Climbers
20 Sec Leg Lift Hip Extensions https://www.youtube.com/watch?v=cp0ngLt8maw
20 Sec Rest

Metcon: 25 min Cap
Wit a Partner
Row 2500/1750 meters
60 Wall Ball Sit Ups 20/14
Row 1500/1050 meters
40 Wall Ball Sit Ups 20/14
Row 750/525 meters
20 Wall Ball Sit Ups 20/14 

Only one person can work at a time. Split reps evenly. Male/Male teams row 2500, 1500, and 750. Female/Female teams row 1750, 1050, and 525. Male/Female team row 2100, 1300, and 650

Elite Competition Class

Anaerobic Threshold Conditioning
3 Rounds:
In a 2:00 Window – 21 Calorie Air Runner
In a 1:30 Window – 15 Calorie Air Runner
In a 1:00 Window – 9 Calorie Air Runner

Rest 1 Minute Between Rounds

Gymnastic Conditioning
2 Rounds:
40% of Max Ring Muscle-ups + 100 Double Unders
30% of Max Ring Ring Muscle-ups + 100 Double Unders
20% of Max Ring Ring Muscle-ups

Rest 3 Minutes Between Rounds

“Crash Course” 
4 Rounds:
27/18 Calorie Assault Bike
21 GHD Sit-ups
15 Chest to Bar Pull-ups
9 Sandbag Cleans (150/100)

Body Armor / Midline
3 Giant Sets:
8 Glute Ham Raises
24 Hip Extensions
Max Effort Parallete L-Sit

Rest 2 Minutes Between

Performance Power Train

TBA