Warm Up: 4 Min Limit 3 Rounds 8 Air Squats 5/Leg Side Lunges 5 Burpee Broad Jumps Hip Development: 4 Mins 4 Min AMRAP 8 / Leg Rotational Step Ups 20 Hip Bridges or 10/side single leg Technique Review / workout brief Wod: 14 Mins 14 Min EMOM Odd: 7-10 Lateral Burpee Box Jump Overs

It’s here! Our annual 12 Days of Christmas WOD! Don’t be shy this only comes around once a year, we hope to see all of you join in on today’s fun! Freedom WOD Classes Warm Up: 3 Rounds 10 Hallow Body Kipping Swings 3 Bear Complex reps with unloaded bar Metcon: 45 min Cap This

Warm Up: 3 Mins 1 Min Casual Row/Bike 20 Sec Intense Row/Bike 40 Sec Casual Row/Bike 20 Sec Intense Row/Bike 40 Sec Casual Row/Bike Shoulder Development: 4 Min Limit 2 Rounds 10-15 Banded Face Pulls 10-15 Banded W’s 10-15 Shoulder Pull Downs Rest 30 Secs Technique Review / workout brief Ring Row HSPU Wod: 15

Congratulations to the Doctor, Doctor Ashley Malmlov! Thats right she is a                double doctorate, BOOM! Freedom WOD Classes Warm Up: 3 Rounds 2 Turkish Get Ups Each side 4 Dragon Flags 6 KB SDLHP Strength: Snatch (this is ran as a group with the coaching leading the count) 3×3

Warm Up: 3 Mins 1 Min Shuttle Run – E to W 30 Sec Walking Samson 30 Sec Inch Worm 1 Min Bear Crawl – E to W Core Development: 4 Mins Min 1: M.E Sit-ups Min 2: Sledge Swings (Left) Min 3: Hollow Hold Min 4: Sledge Swings (Right) Technique Review: 4 Mins Review

Barbells and Badges WOD 1 Teams of 4 (2 male / 2 female) 18 Minute AMRAP – 1 athlete works at a time. 60 Burpees 60 Box Jumps 20/24 60 Russian KB Swings 53/35 60 Med Ball Cleans 20/14 60 Hand Release Push Ups One athlete will also be accumulating max calories on a rower.