Tomorrow is Murph Day! Please make sure you register on Mindbody just like you do for any other class. If you have a friend joining you please let Kyle or Kody know.

Freedom WOD Classes

Warm Up: 10 Mins
500 M Row
Then Two Rounds
10 MB Cleans
10 MB Ground To OverShoulder

Mobility: 10-12 mins
Athletes Choice. Spend 10 mins mobilizing

Strength:  
Week “C”
No Strength this week

Metcon: 16 min cap
Teams of 3
16 Min AMRAP
Each team will have 1 Rower.
Partner A starts on the Rower and accumulate Cals
Partner B and C will accumulating 1:1 max effort Slam Ball/Med Ball/Sand Ball Ground to Over Shoulder.

If a sandbag is used, it must be outside in the front yard NOT IN THE GYM aka no sand storms allowed in the gym.

NOTE: The team will be required to switch athletes out on the rower every 12/9 cals on the Rower.

Cals plus total Ground to Over Shoulder = Score.

Functional Bodybuilding Class

WEEK B Volume week

Friday: Arms Bicep/Tricep (Optional Day)

1) 4×8-12 Super Set
Incline DB Curls
Rope Tricep Ext

2) 4×8-12 Super Set
Reverse Curl
Incline Skull Crushers

3)  4×8-12 Super Set
Incline Seated DB Hammer Curl
Tricep Kick Backs

4) 4×8-12 Super Set
Close Grip Straight Bar Curl
Single Arm Reverse Cable Ext

6) 4×8-12 Super Set
Alternating DB Curls
Straight Bar Cable Ext

7) 3xME
Incline Bench Preacher EZ bar Curl