To make it easier there is a sign up sheet for the Vets4Life Fundraiser at the front desk for those that would rather sign up via the sheet rather than on mindbody. Below is a link to the FaceBook event, Please share this with your friends and lets raise some money for our local veterans!  

https://www.facebook.com/events/2168296956581594/

Freedom WOD Classes

Warm Up: 10mins
12-9-6
Barbell Tempo RDL (3 Sec down, 2 Sec Pause, 1 Sec up)
T-2-B or K-2-E
KB Swings

Mobility: 10
Lax Ball Hips (back,side,front) 3 min per leg
Hamsting smash 60-90 sec per leg

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: 14 Min Cap
5 Rounds
5 Deadlift 275/195 (scale to an appropriate weight)
25 Sit ups

Elite Competition Class

Strict Gymnastics
A) 5 Rounds, Not For Time:
1 L-Sit Rope Climb + 12 Strict Handstand Push-ups
B) AMRAP 6:
3 Strict Weighted Pull-ups (45/25) + 5 Strict Weighted Ring Dips (35/20)

Conditioning
For Time:
21 Hang Power Cleans (165/115)
21 Burpee Box Jumps (24/20)
100 Double Unders
15 Hang Power Cleans (165/115)
15 Burpee Box Jumps (24/20)
75 Double Unders
9 Hang Power Cleans (165/115)
9 Burpee Box Jumps (24/20)
50 Double Unders

Odd-Object Conditioning
AMRAP 7:
50 M Run
1 D-Ball/Sand Bag Cleans (150/100)
50 M Run
2 D-Ball/Sand Bag Cleans (150/100)
50 M Run
3 D-Ball/Sand Bag Cleans (150/100)
….

Recovery Bike
30 Minute Bike

Performance Power Train

Tuesday, OCT 30th, 2018
Jet Fuel: 
2 mins Hip circle bike https://youtu.be/sWrCL53PWzs
-then
2x
10 Walking Lunges (total)
5 Cossack squats (each side) https://youtu.be/Sza-kx6ekjQ
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Deficit Deadlift (-3inches)
Max 2
1xMax Reps @70%
*Compare to August 6th

GainCity:
-Goblet Squats
4×25
-GHR https://youtu.be/0BXRPyRjf8o
4×12 *Video shows a banded scaling option, or can be done with partner on the floor. Partner holds your feet.

Afterburner: 
10x
:15 Banded sprints in place https://youtu.be/S1s4AsTS1VA
10 Box Jumps
*rest :30 between rounds