Halloween WOD of 2015

Freedom WOD Classes

Warm Up:
3 rounds
6 Bear complex  45/35
6 Plate Push Ups

Movement of the Week:
Accumulate 4 mins  Every Day
Thoracic Ball Drill https://www.youtube.com/watch?v=JVsA7imlm4Y

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

Metcon: “Burpee Hell-en”
3 Rounds
400 M Run
21 KB Swings 53/35
12 Burpees

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
“Heartbreak Kid”
3RFT:
10 Front Squats (185/135#)
20 Ring Pull-ups
50 DU

4. Gymnastics Pull Conditioning
For time:
30 Muscle-ups