Thank you to everyone who was able to donate gifts for the Rocky Mountain Kids toy drive! If you have not yet dropped off your donations please make sure to do so by Thursday night as they will be delivered Friday. Thanks again for being awesome!
Freedom WOD Classes
Warm Up: 8 Mins
2 Rounds:
200 M Row
10 Push Ups
10 Kip Swings
5 Power Snatch
5 OH Squat
*PVC or Barbell
Mobility: 8 Mins
2:00 T-Spine Roll (foam roller or LAX ball)
1:00 / Side LAX Rotator Cuff
1:00 / Side LAX Glutes
1:00 / Side Couch Stretch
Strength: 12 Mins
12 Min EMOM
Min 1: 4 Squat Snatch @70%
Min 2: Rest
Min 3: 10-16 Pull Ups or C2B Pull Ups
Min 4: Rest
*modify weight to work on technique as needed
Metcon: 10 Mins
10 Min AMRAP:
8 Left Arm DB Hang Clean & Jerk 50/35
8 Left Arm OH DB Alt. Lunges 50/35
8 Right Arm DB Hang Clean & Jerk 50/35
8 Right Arm OH DB Alt. Lunges 50/35
8 Lateral Burpee Over DB
