Thank you for the awesome DNR cornhole set Brody!
We’ll see you all this Saturday:
2-3 Trick or Treat
2:30 Check In for Cornhole starting at 3:00
5:00 Pumpkin Carving Winner Announcement

Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds:
8 Burpees
5 Barbell Jefferson Curls
8 Deadlifts
5 Inchworms
Then:
1:30 / Side Barbell Smash Hamstrings

Strength: 15 Mins
3x Superset
8-10 Sumo Barbell Deadlifts ~60%
10-12 Single Leg Hip Thrust – Video

Metcon: 16 Min Cap
4 Rounds For Time:
25 Burpees
10 Deadlifts 115/75
5 Hang Power Snatch 115/75

Functional Bodybuilding Class

Boulder Shoulders

5×5
Seated DB Shoulder Press (build to your heaviest set of 5)

Giant Set
2×8-12 (heavy)
Partial Cable/Banded Rear Delt Fly  (top/end rom)
Cable/Band Rear Delt Fly (full rom)
Partial Cable/Banded Rear Delt Fly  (bottom/beginning rom)
Bent Over DB Rear Fly

Giant Set
2×8-12 (heavy)
DB Partial Side Laterals (top / light weight 10lbs)
DB Side Laterals (full rom / moderate weight 20lbs)
DB Partial Side Laterals (bottoms / heavy weight 40lbs)
DB Lateral Static Hold (60 secs / super light weight 5lbs)

Giant Set
2×8-12 (heavy)
DB Partial Front Raise “hitch hiker thumb” (top / light weight)
DB Front Raise “hitch hiker thumb” (full rom / moderate weight)
DB Front Raise “hitch hiker thumb” (bottoms / heavy weight 40lbs)
60 secs Plate Car Drivers