Kyle and Kody contracted the “Z” virus at Last Years Zombie Crawl in Old Town.

This years Zombie Crawl is on Saturday the 24th and starts at 5:00pm. So after the Halloween WOD at CFDNR you should plan on going down and partaking in the fun!

Freedom WOD Classes

Warm Up:
“JunkYard Dog”

Skills:
12 min
Split Jerk Drill: Working on split/speed/and drive under the bar (PCV or Unloaded Bar)

Strength:
12 min EMOM Note: Do not go any heavier than 60% of your 1RM
Odd min: 2 Split Jerk : Work on proper foot work 50/50 splits
Even min: 2 Push Jerk : Work on catching in the hips/heels

Metcon:
100 Back Squats 135/95
EMOM perform
5 Push Ups

Elite Competition Class

1. Conditioning
AMRAP 15:
10 Power Cleans, 135/95
20 Wall Balls, 20/14
30 Double unders

2. Strength
Every 2 minutes for 20 minutes (10 rounds) complete:
1 Power Clean + 1 Squat Clean + 1 Front Squat

3. Gymnastics
EMOMx10: 10 Burpee Box Jumps, 24/20