Just a little inspiration for this years CrossFit DNR Open Team Theme!

Freedom WOD Classes

Warm Up 8 Mins
2 Rounds
10 Kip Swings
:30 Hollow Hold
10 Ring Rows
10 Banded Lat Pull Downs
10 Single Leg Squat Jumps

Strength: 10 Mins
3 Rounds = 9 mins
Tabata 30/30
Right Turkish Half Get Up video
Left Turkish Half Get Up video
Med Ball Dead Bug video

Metcon: 20 Min 
20 Min Amrap
10 T2B
15 Pull ups
15 Burpee Box Jump Over

Functional Bodybuilding Class

Tuesday: Back and Triceps:
1)  4×25
Straight Bar Lat Pull Down

2) 3×20 Build Over the 3 Sets
V-Bar Low Row

3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down

4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press

5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set

Ladies Hour:

Warm Up: 10 Mins
2 Rounds
30 sec Jump Rope or Plate Jumps
10 Alt Lunges
10 KB RDL
10 KB Swings
2:00 /side Couch Stretch

Strength: 8 Mins
8 Minute Circuit
10 / Leg Bulgarian Split Squat
12 / Direction X Band Walks
10 /leg Long Leaver Single Leg Hip Bridge video

Metcon: 13 Min Cap
13 Min AMRAP
6 KB Sumo Deadlifts
12 Single Arm Alt KB Swings
18 KB Goblet Lunges
24 Singles Unders or Plate Jumps