Martha and Marc tied the knot yesterday! Congrats newly weds and thank you for celebrating with us today!

Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds
20 Banded Tricep Extensions
8 / Leg Lunges
8 Pull Ups / Ring Rows
8 Hand Release Push Ups
Then: 2 Min / Side LAX roll quads

Strength: 12 Mins 
9 Min EMOM
Min 1: 50 Second M.E DB Suitcase Lunges (choose weight but shoot for minimum of 10/side)
Min 2: M.E MU or Dips
Min 3: Rest

Metcon: 18 Mins
Wedding WOD Partner Workout – 12/19/18
18 Min AMRAP:
12 Jumping for Joy Burpees Per Partner
19 Alternating Proposal Lunges Per Partner
18/14 Cal Row Into the Sunset Per Partner

*Nonworking partner must perform “I’ll never let go” hangs from the pull up bar during their partners lunges.

*Athletes must finish all of their reps on each individual movement before their partner can begin.

Elite Competition Class

REST Day

Performance Power Train

Thursday, DEC 20th, 2018
Pre-Flight: Board Press and chains, back again for a big, 1

Jet Fuel:
Bike 3 mins
-Lat med ball throws https://youtu.be/oz_yJVTpg7k
3×15 seconds (each arm)
-DB SHoulder Complex https://youtu.be/8oP_kVH5XeQ
3×8 (each)
-Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: 2 Board Bench Press vs Chains
Max 1
AMRAP @80%
**If you dont have chains, go regular bench (dont use bands). If you dont have a board, use an ABmat on your chest as a platform**
**Compare to 3 rep, Nov 8th**

GainCity:
-Incline DB Bench Press
4×12
-Weighted Pullups
5×5
-Single Arm DB Rows
3×12 (each)
-3 Superset
10 Tricep kickbacks
20-30 Bandy Curls

Afterburner (optional):
5 Rounds each for time:
20 Situps
15 Pushups
5 Cal Bike
**Rest 1 min between rounds**
Same as last week, except rest is included. Meaning each round should be approached with more force