Halloween is coming!

Which means it’s time for shirt, tank and hoodie pre order, and this year they will be glow in the dark. Look for the pre-order sheet at the front desk.

Freedom WOD Classes

Warm Up: 5 mins
5 Burpees
5 Strict Press
8 Banded 90/90 or Cuban Rotations
8 Banded “Y” or DB “Y”
8 Banded “W” or DB External Rotation
5 Push Press
5 Burpess

Mobility:
Lax Ball Chest and Lat Between strength sets

Strength: 20 mins
Strict Press to Jerk
3×5 at 65, 70 & 72% of Strict press 1RM This should not be for a max load.
https://www.catalystathletics.com/exercise/407/Press-To-Jerk/

3×3 at 80, 85 & 92%
Complex 1 Jerk Drive + 1 Split Jerk w/ 2 Second Pause in Receiving Position = 1 Rep

Metcon:
500 M Row
21 Hand Stand Push Ups
21 Ring Dips
21 Push Up
500 M Row
15 Hand Stand Push Ups
15 Ring Dips
15 Push Up
500 M Row
9 Hand Stand Push Ups
9 Ring Dips
9 Push Ups