Halloween WOD of 2014

Freedom WOD Classes

Warm Up:
Row 150 M
Then
3 Rounds of
5 K-2-E
5 MB Cleans
Then
Run 100 M

Movement of the Week:
Accumulate 3 mins Per Leg Every Day
Quad Smash

Strength:
“A4 Week”
10 Min EMOM
3 Back Squats w/a 3 Sec Pause At The Bottom  75% of 1RM

Metcon:
5 Rounds 12 min cap
9 Deadlifts 115/75
12 Front Rack Lunges 115/75
15 Russian KB Swings

Elite Competition Class

1.  Snatch
A.  1×3 at 60%
B.  1×3 at 70%
C.  3×3 at 75%
*All reps are drop from the top

2.  Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%

3. Conditioning
“Glenn”
30 Clean and Jerks (135/95#)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees