Lots of great Fran times and new PR’s!

Freedom WOD Classes

Warm Up: 10 mins
3 Rounds
150 M Row or Bike
30 Sec Hand Stand Hold
10/Leg  Alt. Russian Step Ups

Mobility: 10 mins
3 min /leg Quad Smash
90 sec /leg Partner Calf Smash

Strength:
5 Min EMOM
8-12 Handstand Push Ups (look for hardest variation)
With the Remaining time in the min active hang from pull up bar

Metcon: 12 min cap
12 min AMRAP Ladder 
Box Jump 30/24
Russian KB Swings 70/53

Elite Competition Class

Rest Day

Performance Power Train

Thursday, Nov 1st, 2018
Jet Fuel: 
Jump Rope 2 mins
-then
2x
10 Jumping Pullups
10 DB Reverse Flyes
10 DB Bench press
-Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Shoulder Press
5×3 (same weight all sets)
-then
1xAMRAP Push Press @3 rep shoulder press weight
**Compare to October 11th**

GainCity:
-DB Floor Press
4×15
-TBar Rows
4×12
-Curls/Tris of choice
4×12 (each) questions, ask coach!

Afterburner:
7min AMRAP:
10 Pushups
10 DB Snatch (5 each)
10 Situps