Happy Halloween and welcome to our annual FRAN-Kenstein! Lace up them shoes, chalk up them hands and lets set a new PR!  Freedom WOD Classes Warm Up: 10 mins Neuro Mobility Warm Up Then: 2 Rounds 5 RDL 3-5 sec negative 5 Push Press 5 Thrusters 5 Hollow Swings 5 Squat Jumps Strength: 15 min

Freedom WOD Classes Warm Up: 6 mins High Knees Butt Kicks Walking Samson Stretch Floor Sweepers Then 2 Rounds 30 Sec of Double Under Practice 8 Muscle Cleans Mobility: 6 mins 60 sec / side Lax Ball: Tricep and Lats Strength: 15 mins Squat Clean 6 Rep Max 6 Reps @ 85% 6RM 6 Reps

Freedom WOD Classes Warm up: 5 mins Plate Warm Up Strength: 15 mins Bench Press 6 Rep Max 6 Reps @ 85% 6RM 6 Reps @ 80% 6RM Mobility: 8 mins 60 sec /side Partner Hamstring Smash 60 sec /side Partner Calf Smash Metcon: 15 min cap “f.IT” For Time: 100 Medicine Ball Cleans *5

Freedom WOD Classes Warm Up: 2 Rounds 200m Row or .3 Bike or 150m Ski Erg 6 Snatch complex  (snatch DL + Hang Power Snatch + OVHSQ + Snatch Balance) 15 Banded Pass Throughs Then 60 sec /side Samson Stretch Mobility: 2 Mins 2 min Lax Ball T-spin 60 sec /side Lat Smash Strength: 15

Freedom WOD Classes Warm Up: 400 M Row 0r .7 Mile on Bike Strength: 15 mins Strict Press 8 Rep Max 8 Reps @ 80% 8RM 8 Reps @ 75% 8RM Then: Core 4 Rounds (no breaks between movements) 5 mins 20 Sec Hollow Rocks 20 Sec Hollow Body Mountain Climber 20 Sec Reverse Crunch 20

Freedom WOD Classes Warm Up: 5 mins 2 Rounds 20 Banded Pass Throughs 10 Banded Good Mornings 10 Spealer Rolls 15 Hang Power Snatch Strength: 20 min DeadLift 10 min 8 Rep Max 8 Reps @ 80% 8RM 8 Reps @ 75% 8RM Mobility: 6 mins Banded Chest and Bicep stretch Metcon: 12 mins cap