Freedom WOD Classes

Warm Up 8 Mins
1:30 / Side LAX Roll Rotator Cuff or Trap
12 / Side Kb Bottoms Up Press
5 Spealler Rolls
10 / Side Single Leg Hip Bridge
5 Jefferson Curls
10 Deadlifts

Skills Practice: 20 mins
20 Minutes to practice any that you might see in the open
Coaches will be assisting athletes with handstand variations:

• Kick up to wall
• HSPU / Kip
• Handstand Walks / Holds

Metcon: 10 Min Cap
24-16-8 For Time:
Deadlift 185/130
C2B / Pull Ups
DB Hang Snatch 50/35 – not alternating
*rd 1 perform 12 right arm db snatch, then 12 left arm db snatch
*rd 2 8 right arm, 8 left arm
*rd 3 4 right arm, 4 left arm

Functional Bodybuilding Class

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