Freaky Friday!

Couple of things you should know:
1) It’s Back Friday and we have a Door Buster BOGO Sale Happening, When you do a Bunch Of Pull Ups you get a huge back!
2) Tank Tops? I’m going to assume that was a rhetorical question… because Duh!

3) Light Weight Baby! Let’s Lift Some Heavy Shit Today!

“C” weeks will consist of a Warm Up and longer Metcon, No strength, No Nonsense. One could say this is a “recovery week” if you actually believe in that type nonsense.

Freedom WOD Classes

Warm Up 10 Mins 
2:00 mins on your choice of machine
Then
2:00 Min Double Under Practice
Then
10 /side Front&Lateral Kicks
10 Jefferson Curls
10 RDL
10 DL

Strength:
No Strength This Week

Take 10-15 Mins To Warm Up And Figure Out Your First Working Weight

Metcon: 16 min
10 Rounds 25 mins
90 Seconds to complete
20 Double Unders or DU Attempt
1 Deadlift

Rest 1 Min (with rest each round is 2.5 mins)
Work up to your heaviest Deadlift, aka your score for todays wod!

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