Annie’s Last Workout Before She Headed West…..
Sad Day For DNR, But She Will Be Back For Thanksgiving!
Thanks to those that made it out to throw down: Zack, Cass, David, Kyle, Melinda!

Freedom WOD Classes

Warm Up: 5 Mins
5 Min EMOM
5-10 Burpees every min on the min (increase your number from last week)

Strength: 20 Mins
Bench Press
10 Mins to warm up to 70% + 10lbs
Then
Every 2 Min x 10 Mins
1 reps @ 70% + 10lbs

Metcon: 25 Min Cap
Buy In: 5 Muscle Ups + 1 Dip – Scaled 10 Strict Dips
Then:
3 Rounds of:
7 Strict Press 115/75  –  Scaled 75/55
15 TTB
20 Wall Balls 30/20  –  Scaled 20/14
Then:
Cash Out: 5 Muscle Ups + 1 Dip  – Scaled 10 Strict Dips

Extra Credit: 
8 Min EMOM
ODD: C2B
Even: Ring Dips
Increase in appropriate fashion. ex: last week 10 c2b and 10 Ring dips => 12-12-10-10. Pick what is right for you.

Functional Bodybuilding Class

Tuesday: Back and Triceps:
1)  4×25
Straight Bar Lat Pull Down

2) 3×20 Build Over the 3 Sets
V-Bar Low Row

3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down

4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press

5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set

MomFit:

Warm Up 5 Mins
2 Min Casual Row
Then Partner Med Ball Warm Up

Strength: 15 mins 
Tabata 30/30
3 sets
Right Arm Elbow Plank Mountain Climber
Right Arm Elbow Plank Side Plank K-2-E
Elbow Plank Tuck to Split
Left Arm Elbow Plank Mountain Climber
Left Arm Elbow Plank Side Plank K-2-E

Metcon: 16 Min
Tabata
45 sec on / 15 sec off. You will spend 4 rounds at one station before rotating to the next station.
Russian Twist 15/10
Row for Meters
Plate Sit Ups   https://www.youtube.com/watch?v=NVjdD3b6tys
Plate Jumps on a 45lbs plate

Modify plate sit ups to regular sit ups holding the plate on your chest if needed.