Don’t forget to order you Halloween shirt before the deadline of October 5th! 

Freedom WOD Classes

Warm Up 10 Mins
3 Rounds
100 m Row
5 Burpees
7 Kipping K-2-E

Strength:
4 Rounds
20 Sec Reverse Crunch https://www.youtube.com/watch?v=jZCTieiicJY
20 Sec Mountain Climbers
20 Sec Leg Lift Hip Extensions https://www.youtube.com/watch?v=cp0ngLt8maw
20 Sec Rest

Metcon: 20 min Cap
800 m Run
Then
2 Rounds of
5 Pull Ups
10 Push Ups
15 Sit Ups

400 m Run
Then
3 Rounds of
5 Pull Ups
10 Push Ups
15 Sit Ups

800 m Run
Then
2 Rounds of
5 Pull Ups
10 Push Ups
15 Sit Ups

Elite Competition Class

Parallette Handstand Push-ups 
For Time:
30 Parallette Handstand Push-ups

Assault Bike Conditioning
3 Rounds:
Minute 1 – 19/15 Calorie Bike
Minute 2 – 16/13 Calorie Bike
Minute 3 – 13/10 Calorie Bike
Minute 4 – Rest

“Two Tone”
30-20-10:
Hang Power Cleans (135/95)
Calorie Bike

Directly into…

10-20-30:
Deadlifts (225/155)
Calorie Row

Women complete (21-15-9, 9-15-21) on machines

Odd-Object
5 Sets:
100′ Unbroken Sled Push

Body Armor
Barbell Bench Press: 4×8
Dumbbell Close Grip Floor Press: 4×25
Weighted Sit-ups: 4×25

Performance Power Train

Tuesday, Sept 25th, 2018
Jet Fuel: 
2x
10 Cal Bike
10 Air Squats
10 Superman (2 count hold)
–
Hip/Hamstring mobility:
Using the edges of boxes, have people sit on the edge and mash their hamstrings. Then switch to a pigeon stretch on the box
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squat
5×5 +10lbs from August 28th

GainCity:
-Superset
4x
20 DB Walking Lunges (10 each)
10 Broad Jumps
—
-GHR
3×10

Afterburner: 
For Time:
10 Rounds
10 Air Squats
5 Cal Bike
**More rounds, less work per round. Meaning the reps should be faster, keeping short transitions**