1. Conditioning*
21-18-15-12-9 reps for time of:
Row for calories
Thrusters, 95/65
* Do not do Open 15.5. Do not compare your score to 15.5. We are NOT looking for a benchmark; that was what yesterday was for. Today we want THIS stimulus.
Coach Vanessa putting in work at the tough pumpkin comp!
Freedom WOD Classes
Warm Up:
Farmers and Lumber Jacks
Strength:
EMOM for 5 mins
10 Toe-2-Bar beginner/intermediate
15 Toe-2-Bar intermediate/advanced
Mobility:
15 mins Hips/Ankles/Shoulder
Metcon:
4 Rounds for Time:
15 Resistance Band Push-ups (modify to regular push ups if needed)
15 Box Jumps 24/20
50 Double Unders 3:1 singles
Elite Competition Class
