It’s party time! Please make sure you RSVP on the FB event (link below) and let us know what dish or drink you will be bringing. The White Elephant is optional with a gift limit of $25 but the Ugly Sweater is NOT optional!
https://www.facebook.com/events/4933014330062897?acontext=%7B%22event_action_history%22%3A[%7B%22surface%22%3A%22page%22%7D]%7D
Freedom WOD Classes
Warm Up: 6 Mins
2 Rounds :30 Each
Air Squats
Russian KBS
Push Ups (not max sets)
Pull Aparts
Then 2:00 DU Practice
Strength: 12 Mins
12 Min EMOM
Min 1: 8 Back Squats @ 60%
Min 2: Rest
Min 3: 10-15 Ring Push Ups or any other variation
Min 4: Rest
Mobility: 6 Mins
1:30 / Side LAX Roll Glutes
1:30 / Side Pigeon Stretch
Metcon: 15 Mins
15 Min EMOM
Min 1: 15-20 Wallballs 20/14
Min 2: DU -pick your number- 25/50/75
Min 3: 16 Alternating DB Snatch 50/35
Min 4: Rest
