U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.

Freedom WOD Classes

Warm Up: 12 Mins
2:00 Bike / Row
1:00 PVC ROM
2:00 T-Spine Roll
10 Scap Pull Ups
10 Kip Swings
6:00 to warm up to your barbell weight for the metcon

Metcon: 30 Min Cap
“Horton”
9 Rounds For Time with a Partner:
9 Bar Muscle Ups Sc: 18 Pull Ups
11 Clean & Jerks 155/105 Sc: 60% 1RM
50 Yard Buddy Carry Sc: Carry 45/35 object (bumper plate / Dball)
*If you and your partner are not both Rx or Sc for this workout then mix and match. 2 pull ups = 1 bar muscle up. Use your own barbell weight. Alternate carries: Rx athlete carry buddy then next round Sc athlete carry object

Functional Bodybuilding Class

Back & Triceps 

5×5
Pull Ups w/3-5 sec negative Note: add weight if it makes sense

3 Giant Set
8-12 Lat Pull Downs (heavy)
20 Tricep Extension
8-12 Lat Press Down (heavy)

3 Super Set
8-12 V-Bar Cable Low Row (heavy)
20 Tricep Straight Bar Over Hand
20 Tricep Straight Bar Under Hand

3 Super Sets
8-12 Cable Rope Pull Overs (heavy)
20 Cable Rope Laying French Press

3×8-12
Single Arm Seated Cable Row w/ Rotations