Hooligans, Lucas Richmond will be at CFDNR today at 5:10pm to present the $500.00 gift card  for having the most teams signed up for Project Up Lift. We would love to have everyone here for it!

Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds
8 Hand Release Push Ups
8 Banded Rows
2 Wall Walks
8 Banded Reverse Flies

Mobility:
2 min Lax ball roll T-spin

Strength:
5 Min EMOM
8-10 Handstand Push Ups (look for hardest variation)
With the Remaining time in the min active hang from pull up bar

Metcon: 15 mins
10-1 Floor Press 165/110
with 7 Pull Ups between each round of bench press

Elite Competition Class

“Heartburn”
For Time:
1 Mile Run
10 Rounds of “Bergeron Beep Test”

1 Round of “Bergeron Beep Test”: 
7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

Odd-Object Conditioning
For Time:
Buy-In: 100′ Handstand Walk
5 Rope Climbs, 10 Sand Bag Cleans (150/100)
4 Rope Climbs, 8 Sand Bag Cleans (150/100)
3 Rope Climbs, 6 Sand Bag Cleans (150/100)
2 Rope Climbs, 4 Sand Bag Cleans (150/100)
1 Rope Climbs, 2 Sand Bag Cleans (150/100)
Cash-Out: 100′ Handstand Walk

Midline Conditioning
For Time:
100/70 Calorie Row
80 GHD Sit-ups
60/45 Calorie Row
40 GHD Sit-ups
20/15 Calorie Row

Performance Power Train

Thursday, OCT 4th, 2018
Pre-Flight: Bench and boards and chains! Its a good day. Then is classic back and arms.

Jet Fuel: 
250 Row
3x
10 DB Bench Press
10 DB Shoulder Press
20 Facepulls https://youtu.be/zM1UURn-K_E
-Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: 2 Board Bench Press vs Chains
Max 5
AMRAP @80%
**If you dont have chains, go regular bench (dont use bands). If you dont have a board, use an ABmat on your chest as a platform**

GainCity:
-Seated DB Shoulder Press
3×12
-DB Pullover
3×12
-Bandy Curls/Pushdowns https://youtu.be/llCOtaJIzNwhttps://youtu.be/eoWDUIK4gmM
50 (each) **Perform 50 reps each exercise, each arm, separate**

Afterburner:
7 Rounds For Time:
5 Pullups
5 T2B
20 Double Under