Freedom WOD Classes Warm Up: 10 Mins 1:00 PVC ROM 10 / Side Front & Lateral Kicks 1:00 Hip & Ankle Opener 2 Rounds: *PVC or Barbell* 10 Air Squats 5 Hang Power Snatch 5 Hang Squat Snatch 5 Sotts Press Strength: 10 Mins 10 Min EMOM 1 Squat Snatch *Start around 60% and build

Freedom WOD Classes Warm Up: 6 Mins 2 Rounds, :30 Each Pull Aparts Burpees Kip Swings Push Ups Then 1:00 / Side LAX Chest Strength: 12 Mins 12 Min EMOM Min 1: 8-10 Bench Press @ 70% Min 2: Rest Min 3: 10-18 Pull Ups or C2B *Increase 1 rep from last week Min 4:

Freedom WOD Classes Warm Up: 7 Mins 2 Rounds: 10 Cuban Rotations 15 Pull Aparts 5 Hang Power Cleans 5 Hang Squat Cleans Strength: 12 Mins 12 Min EMOM Min 1: 2 Squat Cleans – 75-80% Min 2: Rest Min 3: 10-16 HSPU (kipping allowed) Min 4: Rest Mobility: 5 Mins 1:00 / Side LAX

Remember we only have two classes at 9:00 a.m & 10:00 a.m. Merry Christmas Eve Hooligans! Freedom WOD Classes Warm Up: 7 Mins 500 M Row / .6 Bike 1:00 PVC ROM 10 Push Ups 10 Ring Rows 10 Air Squats Metcon: 30 Min Cap Partner Workout: 8 Chimney Climbs aka Rope Climbs – *Perform

Freedom WOD Classes Warm Up: 5 Mins 5 Inchworms Then 2 Rounds: 5 Burpee Broad Jumps 10 RDL :30 Plank Core Strength: 8 Mins 2 Rounds Not For Time: 15 Left Plank Hip Lifts 15 Right Plank Hip Lifts 20 / Side Band Wood Chops Mobility: 10 Mins 2:00 / Side Barbell Smash Hamstring 5:00

Freedom WOD Classes Warm Up: 6 Mins 2:00 DU Practice Then 2 Rounds :30 Each: Push Ups Sit Ups Burpees Bent Over Barbell Rows Strength: 12 Mins 12 Min EMOM Min 1: 6 Power Snatch @70% Min 2: Rest Min 3: 10-17 Pull Ups or C2B Pull Ups Min 4: Rest *modify weight to work