Warm Up (5 Mins) 3 Rounds 5 Slow Air Squats 10 Cat Cows 10 Banded Rows Hips (6 Mins) 6 Minute Circuit 10 Plate Good Mornings 5 Rotational Step Ups / Side 5 Hip Hikers / Side Metcon: 12 Mins 12 Min EMOM 4 Ring Rows 6 Plate Sit Ups 8 Air Squats

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

Warm Up (5 Mins) Set up & 3-5 reps on all movements Metcon: 25 Min Cap “12 Days of Christmas” – like the song 1. DB Man Makers 2. DB Good Mornings 3. DB Push Press 4. DB Squats 5. Burpees 6. Box Jumps 7. Wallballs 8. Push Ups 9. Sit Ups 10. DB Snatch

Rocky Mountain Kids present drive deadline is this Saturday the 15th. Don’t delay, Lets get them presents in so Kyle and Kody can deliver them to the agency so they can get them wrapped in time for Christmas! Thanks again to everyone that has been able to help with this, you all are amazing and

Warm Up (5 Mins) :30 Air Squats :30 KB SDLHP :30 Tuck Jumps :30 Broad Jumps :30 Skier Jumps Intervals (8 Mins) Assault Bike Sprints 10-8-6-4-2 Cals *:30 Rest Between Sets Then 1 Min Easy Bike Metcon: 12 Min Cap 30-20-10 KBS Box Jumps

Ah Yeah December Athlete of the Month! Great work Janelle!  Thank you to everyone that made it out for this years Holiday Party, we had a great turn out! Remember Wednesday is our annual 12 Days of Christmas WOD  Freedom WOD Classes Warm Up: 2 rounds 10 Steps X Band East/West 10 Hang Snatch 10