Freedom WOD Classes Warm Up: 10 Mins 400 M Run / 2:00 Bike or Row Then everyone together 2 Round Rotating Tabata :45/:15 Rt leg forward kb deadlift – Video Lt Leg forward kb deadlift Push Ups Then 1:00 Hip & Ankle Open Intervals: 16 Mins Every 4:00 x 3 Rounds: .7/.6 Mile Bike *Alternate

Freedom WOD Classes Warm Up: 8 Mins 1:00 PVC Pass Throughs 2 Rounds: 15 Prone PVC Press – Video 10 OH PVC Lunges / Side :45 Right Side Plank :45 Left Side Plank Strength: 12 Mins 8 Min EMOM 1. 12-20 Alternating Overhead Lunges – 75/55 – from rack if desired 2. 10-15 GHD Sit

Ugly Sweater Christmas Party Tonight!! Start: 6:00 p.m Need: 1. Ugly Sweater 2. Dish / beverage for potluck 3. $20-$30 White Elephant gift – optional to partipate Saturday Partner Metcon: Warm Up: 10 Mins 2 Rounds: 200 M Row 5 Jefferson Curls 5 Inchworms + Push Up 1:00 Up Dog / Down Dog flow :30

Welcome to the 12 Days of Christmas WOD! Have some fun and just remember the flow of the song. On the 3rd day of Christmas my true love gave to me, 3…., 2….., and 1….. Tomorrow is the Ugly Sweater Christmas Party Start: 6:00 p.m Need: 1. Ugly Sweater 2. Dish / beverage for potluck

Bring your A game Saturday! White Elephant gifts $20-$30, an ugly sweater and potluck. There is a list on the white board of dishes athletes will be bringing. Please add to the list so everyone knows what we could use more of and go without. Thanks Hooligans! Freedom WOD Classes Warm-Up: – 3 Mins 10

Freedom WOD Classes Warm Up: 10 Mins 3 Rounds: 10 Unloaded Barbell DL 5 Scap Pull Ups 5 Strict Pull Ups / Ring Rows 5 Goodmornings 10 Unloaded Barbell Push Press Strength – 12 Mins 8 Min EMOM 1. 10-15 Push Press 95/65 sc. 65/45 2. :45 Max Rep Ring MU OR 10-15 C2B Pull