Happy Halloween!

Freedom WOD Classes

Warm Up: 12 mins
Neuro Mobility Warm Up
Then: w/ unloaded bar
2 Rounds
5 Front Squats
5 Thrusters
5 Clusters
5 Hollow Swings
5 Big Hollow Swings
5 K-2-E (knee raises)

Mobility: 8 min
Lats and Quads

Strength: 10 min
10 Min EMOM
Odd: 8-10 Burpees
Even: 8-10 T-2-B

Metcon: 15 min cap
“FRAN-Kenstein”
21-15-9
Thrusters 95/65
Pull Ups

Elite Competition Class

1)Strict Handstand Pushups
3 Rounds:
35% of Max Unbroken Strict Handstand Push-ups
25% of Max Unbroken Strict Handstand Push-ups
15% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.

2)Conditioning
50/35 Calorie Assault Bike
150 Double-Unders
1 Mile Sandbag Run
150 Double-Unders
50/35 Calorie Assault Bike

3)Row Conditioning
On the Minute x 6: 40 seconds on / 20 off
Rest 1:00
On the Minute x 4: 40 seconds on / 20 off
Rest 1:00
On the Minute x 2: 40 seconds on / 20 off
*On calories. A repeat from last week.

4)Midline
Accumulate 3:00 in an L-Sit
Every break: 3 Sandbag Cleans + 30 Second Sandbag Hold (120/80)