Hooligan 1: “What are you doing October 22nd?”
Hooligan 2: “Going to the 9th Anniversary Halloween Costume Party”
Hooligan 1: “HELL YEAH BROTHER”

This year’s Halloween bash will be a bit different! We will not be doing a workout but instead we will be hosting a Corn Hole Tournament! The event will come with an entry fee as it will be a fundraiser event.
ALL PARTICIPANTS MUST BE IN COSTUME!
More details to come but save the date!

Freedom WOD Classes

Warm Up: 8 Mins
6 Min Circuit:
15 Pull Aparts
8 Ring Rows
8 Kip Swings
8 Air Squats w/ 2 sec pause
Then 2:00 DU Practice

Mobility: 5 Mins
Coach Lead Banded Shoulder Stretch

Strength: 15 Mins 
5 x 5 Pull Ups / Muscle Ups as hard as possible
ex: Strict PU / Negative PU / Negative Ring Row / C2B PU / MU
*It is okay to mix reps.
Ex 1: 1 MU + 4 Pull Ups,
Ex 2: 2 C2B + 3 Pull Ups

Metcon: 14 Min Cap 
For Time:
40 DU / 80 Singles – or work DU for 1:30
40 Thrusters 95/65
40 Pull Ups
40 Wallballs 20/14
40 DU / 80 Singles

Functional Bodybuilding Class

LEG DAY!

Leg Extensions
50-60-70-80-90-100

Giant Set 3×20
Narrow Stance Cyclist Back Squats 3/4 Rep
Split Stance KB Sumo DL 3/4 Rep
KB Sumo Squats 1/2 Rep

4×12 
Negative Leg Curls Toes Pointed Away

3×50’
Walking Back Rack Lunges 

3xME
Calf Raises