We’ve been asked to share some amazing news. Chris and Lisa are expecting their first kiddo in December!! We’re so excited for both of you and to welcome a little one into the Hooligan family!

Freedom WOD Classes

Warm Up: 6 mins
400 M Run
10 Deadlifts
Then 2 Rounds:
7 Hang Squat Cleans
7 Power Cleans
7 Thrusters
7 Jerks

Mobility: 5 Mins
2:00 Hip & Ankle Opener
3:00 LAX Roll Traps / Mid back

Technique: 10 Mins 
Review:
-Squat Clean
-Split Jerk
-Thruster (no arching)

Metcon:  20 Mins 
On a 20:00 Clock:
0:00-10:00 to establish a heavy complex of:
Deadlift + Power Clean + Hang Squat Clean + Split Jerk
Then:
10:00-20:00 to establish a heavy unbroken complex of:
2 Unbroken Sets of:
Power Clean + 2 Hang Squat Clean +2 Thrusters
20:00-30:00 to establish a heavy complex of: