Last years Annual Halloween wod costume finalist for Best Dressed. Val Cochrane ended up taking the win, with her rendition of Hulk Hogan. Who will take home the win this year for best dressed and get the $50.00 lululemon gift card on October 20th. Don’t forget its also bring a friend day!

Freedom WOD Classes

Warm Up: 10 mins
Row 250 or bike .3 mile
2 Rounds
5 Dragon Flags
10 Push Ups
10 Banded Good Mornings
Row 250 or bike .3 mile

Strength: 8 mins
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 mins
5 Rounds of
3 Min AMRAP
3 Floor Press 165/115
6 Deadlift 165/115
9 Sit Ups

Rest 1 Min

Elite Competition Class

Parallette Handstand Push-ups + Power Clean
Not for Time:
10-8-6-4-2: Parallette Handstand Push-ups
5-4-3-2-1: Power Cleans (Building to a Heavy)

“Guard Rail” 
AMRAP 3:
9/6 Calorie Assault Bike
9 Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
7 Power Cleans (155/105)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
5 Power Cleans (175/115)

Midline
2 “Giant Sets”:
50 GHD Sit-ups
30 Pausing Hip Extensions
10 Glute Ham Raises
Rest 3 Minutes Between

Performance Power Train

Tuesday, OCT 9th, 2018
Pre-Flight: Back to belt-less squats today, then get after some front squats for quads, and some sled work for hammies. Work some explosiveness as a finisher.

Jet Fuel: 
3x
3 Burpee
3 Squat
4 Lunges
-then
3x
Hip Circle walk (forward/back/lateral)
Side plank Star fish (:15 each side) (in a side plank, raise the top arm and leg as high as possible, keeping toes pointed towards the floor)
-mash

(20 minutes)
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squat
6rm Beltless
-then
NO VOLUME SETS TODAY. Just do the front squats in GainCity.
**Resetting the beltless squats. Compare to 8rm, Sept 11 and 6rm from June 12th.

GainCity:
-Front Squat
3×10
-Bandy Hamstring Curls (attach a band to the rig, lay face down with the band around your ankles and bring your knees to your butt, return, repeat)
3×20
-Backwards Sled Drag (backpack sled, walking backwards)
3x50m

Afterburner: 
10 min EMOM, Alternating:
a)Shuttle Run (4x, 10m down, 10m back)
b)20 high Box Jumps
*Alternate minutes. Only perform one exercise per minute*