Freedom WOD Classes Warm Up: Dodge Ball Movement of the Week: Accumulate 4 mins  Every Day Thoracic Ball Drill https://www.youtube.com/watch?v=JVsA7imlm4Y Metcon: “ZombieLand” Partner Up – One person is Not Infected the other is a Zombie 800 M Run 100 Air Squats 25 Push Ups 100 Sit Ups 25 Box Jump 24/20 200 M Single Arm

Freedom WOD Classes Warm Up: Row 500 m Run 400 m Movement of the Week: Accumulate 4 mins  Every Day Thoracic Ball Drill https://www.youtube.com/watch?v=JVsA7imlm4Y Strength: “A4 Week” 10 Min EMOM 2 Muscle Ups / 4 Dips Metcon: “Invasion Of The Barbell Snatchers” AKA “Isa-Grace” 30 Snatch 135/95 30 Clean and Jerk 135/95 Elite Competition Class

Freedom WOD Classes Warm Up: Treat this as a warm up To the “Ghostbusters” theme song Every time you hear the word Ghostbusters you must perform: 3 Wall Balls 20/14 Movement of the Week: Accumulate 4 mins  Every Day Thoracic Ball Drill https://www.youtube.com/watch?v=JVsA7imlm4Y Strength: “A4 Week” 10 Min EMOM 3 Strict Press  75% of 1RM

As a reminder there will be no classes on Saturday the 29th. We will be moving everything over to the new gym instead. We would love any extra help we can get, so feel free to come and join in on the fun! Freedom WOD Classes Warm Up: 3 Rounds 5 MB Cleans 10 Double

Halloween WOD of 2015 Freedom WOD Classes Warm Up: 3 rounds 6 Bear complex  45/35 6 Plate Push Ups Movement of the Week: Accumulate 4 mins  Every Day Thoracic Ball Drill https://www.youtube.com/watch?v=JVsA7imlm4Y Strength: “A4 Week” 10 Min EMOM 3 Front Squats  w/a 3 Sec Pause At The Bottom  75% of 1RM Metcon: “Burpee Hell-en” 3

Freedom WOD Classes Warm Up: 500 M Row 400 M Run Movement of the Week: Accumulate 3 mins Per Leg Every Day Quad Smash Strength: “A4 Week” 10 Min EMOM 3 Sumo Deadlift 75% of 1RM Metcon: In Team Of 3 20 Min AMRAP Ladder 2 Cal Row 2 Back Squats 135/95 2 V-Ups 4