Freedom WOD Classes Warm Up: 10 mins 3 Rounds Wall-2-Wall Walking Samson Stretch 6 Alt Box Step Ups 10 / Side DB External Rotations 5 /Side Alt DB Press Strength: 15 mins 3×5 Complex: 20 Sec HandStand + 2 HSPU If you are still getting comfortable upside down or you’re a beginners, then work on

Thank you for another amazing DNR Holliday Party! Warm Up 10 Mins 3 Rounds 100 m Row 3 Burpees 5 Deadlifts 7 Anchor Point T-2-B Strength: 10 mins 4 Rounds 20 Sec Reverse Crunch https://www.youtube.com/watch?v=jZCTieiicJY 20 Sec Mountain Climbers 20 Sec Leg Lift Hip Extensions https://www.youtube.com/watch?v=cp0ngLt8maw 20 Sec Rest Metcon: 20 min Cap 21-15-9 Dead Lifts 155/115

Freedom WOD Classes Warm Up: 3 Rounds 10 Hallow Body Kipping Swings 3 Bear Complex reps with unloaded bar Metcon: 45 min Cap This is performed just like the song! “12 Days of Christmas” 1 Bear Complex 95/65 2 Snatches 95/65 3 Strict Press 95/65 4 Burpees 5 Front Squats 95/65 6 Pull-ups 7 Hang

We’ll see you tomorrow for the Ugly Sweater Party from 5-8 p.m! Please RSVP and post the food item you’ll be bringing in the discussion on the FB event. Link below: Facebook Event Link – Click HERE Freedom WOD Classes Warm Up: 8 Mins 5 Inchworms 2 Rounds: 10 Deadlifts 10 Alt Lunges Wall to

Happy Birthday Christine and Kale! Proud to have y’all as life long Hooligans!!! Freedom WOD Classes Warm Up: 8 Mins 1:00 PVC ROM 8 / Side KB Bottoms Up Press 15 Banded Curls 20 Pull Aparts Then 1:00 / Side LAX Posterior Shoulder Strength: 15 Mins  3 x Superset 6 Shoulder Press @88% of Strict

Freedom WOD Classes Warm Up: 8 Mins 500 M Row or .7/.6 Mile Bike 2 Rounds: 5 Negative Push Ups 5 Jefferson Curls 10 Russian KBS 15 Band Tricep Ext. Conditioning: 5 Mins For Time: 500 M Row .7 Mile Bike Mobility: 6-8 Min Athlete Choice Hip / Leg Metcon: 18 Min Cap Versus Workout