Whats your costume for our 7th annual Halloween Wod this Saturdays? Best dressed will win a lulu gift card!

Freedom WOD Classes

Warm Up: 5 min
3 Rounds unloaded bar
7 Power Snatch
7 Scap Pull Ups
7 Power Cleans

Mobility: 5-8 Mins
Tricep, Lats, Hips

Strength:
10 mins
Clean (this is ran as a group with the coaching leading the count)
3×5 at 50% With a 3 sec pause at the top of the “Lift off” or right above the knees

10 Mins
Front Squat
3×5 at 50% With a 7 sec pause in the bottom position of each rep

Metcon:
10 Min AMRAP
10 Over Head Squats 75/55
3 Muscle Ups or 5 Ring Rows

Elite Competition Class

Deload Week
Clean and Jerk – 8 MIns
On the Minute x 8
2 Squat Cleans + 1 Split Jerk
Performed at 70% of Clean and Jerk

Pausing Clean Deadlift – 8 Mins
5×2 @ 70%
2 Second Pause at Knee

Conditioning – 12 Min Cap
For Time:
21/15 Calorie Assault Bike / Row
21 Barbell Facing Burpees
21 Power Cleans (165/110)
21 Barbell Facing Burpees
21/15 Calorie Assault Bike / Row

Odd-Object Conditioning – 12 Min Cap
Accumulate 3:00 L-Sit
Every Break, 3 Single Arm KB Snatch/Arm (70/53)