In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
Freedom WOD Classes
Warm Up: 8 mins
400 M Run
2 Rounds:
8 Kip Swings
8 Ring Rows
8 Clean High Pulls
8 Power Cleans
8 Front Squats
Metcon: 35 Min Cap
“Badger”
3 Rounds For Time:
30 Squat Cleans 95/65
30 Pull Ups
800 M Run
Modified Option:
3 RFT:
20 Squat Cleans
20 Pull Ups
600 M Run
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