Freedom WOD Classes Warm Up: With unloaded Barbell 5 reps of each, two times through the complex Snatch Grip RDL Snatch Panda Pull from Below Knee Muscle Snatch Overhead Squat Back Squat Snatch Balance Hang Power Snatch Strength: Snatch 12 mins to find 10 Rep Max touch and go Back Squat 12 mins to find

Warm Up: 4 min 30 Sec / Station Jumping Jacks Standing Torso Circles Air Squats Burpees Lunges Mountain Climbers Push Ups Cat/Cow Stretch Midline Wod: 8 Mins Rotating Tabata 2 Rounds 20/10 Bicycle Crunches Side plank (right Side) Flutter Kicks Side Plank (left Side) V-Ups Superman Hold or Swimmers Technique Review/Workout brief: Wallballs Metcon: 10

Freedom WOD Classe: Metcon: In teams of two split work evenly 15 Min AMRAP 50m Sled Push 4×45/3×45 30 SandBag Cleans 20 Burpee BJO 24/20

Crunch Time…. We have until 12/17 to get those presents in for Rocky Mountain Kids.  Freedom WOD Classes Warm Up: 5 mins High Knees down and back (long side / east to west) Butt Kicks down and back Samson Stretch down and back Then 2 Rounds 10 Double Unders or attempts 5 High Hang Squat

Warm Up: 3 Mins 2 Round Tabata – not rotating Air Squat Bicycle Crunch Seated Hip Flexor Leg Lift (1 Round per leg) Midline: 5 mins 3 Round Rotating Tabata (20:10) Reverse Plank Hanging Knee Circles Superman Hold Technique Review / workout brief Jumping Pull Ups Metcon: 12 Mins 12 Min AMRAP Bear Crawl –

Hey DNR family! Don’t miss out on Coach Jakes last class of coaching at DNR at 7:20pm. He would love to see any and all of you there for one last throw down/goodbye. Lets send him off the right way, the DNR way with tons of energy and of course Jake’s favorite