Congratulations Ruthie, Kolton and Tyler on completing the Horsetooth Half Sunday!

Freedom WOD Classes

Warm Up: 8 mins
500 M Row / .7 Bike / 400 M Run
2 Rounds:
7 Deadlifts
7 Hang Snatch High Pulls
7 Power Snatch
:30 Mountain Climbers

Strength: 18 Mins
3 Rounds:
350 M Row
1:00 Rest Between Intervals
3:00 Rest
Then 2 Rounds:
3 x 5 Strict Leg Lifts + 5 sec hold on rep 5 (complete 3 rounds before moving on)
15 / Side – Side Plank Hip Lifts
10-15 Rower or MB Pike Ups

Metcon: 10 Mins
Every 2:00 x 5 Rounds
250/200 M Row + Max Rep Power Snatch 115/75

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