Halloween Hoodie, Unisex T-shirt and Lady tank order form is at the front desk. Don’t forget to place your order before the 29th.

Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds
30 Sec Burpees
30 Sec Russian KB Swings
30 Sec Banded Row
30 Sec Double Unders

Mobility: 5 Mins
Athlete choice

Strength: 12 mins
12 Mins/ Every 3 Mins Complete 3 sets
3 Ring Muscle Up Complex:
Strict Ring Muscle Up + Ring Muscle Up + Dip + Negative Lowering phase

or

3 Pull Up/Bar Muscle Up Complex:
Pull Up + Chest-2-Bar + Bar Muscle Up + Dip + Negative Lowering phase

or

3 Pull Up Complex
Strict Pull Up + Pull Up + Chest-2-Bar Pull Ups + Negative Lowering phase

Metcon: 20 mins
5 Rounds
3 Min ARMAP
8 Burpees
16 Single Arm Alt Russian Kb Swings 53/35
48 Double Unders or Singles
Rest 1 Min