Following Murph on Saturday the 24th, we’ll have an IV bar and ice baths for you to recover! Some products from the IV bar will be complimentary, and others available for purchase. See you there jabronies!

Freedom WOD Classes

Warm Up: 10 Mins 
2 Rounds:
200 M Run
10 Burpees
Then:
1:00 / Side Couch Stretch
2:00 / Side Band Shoulder Stretch

Conditioning: 14 Mins
Every 7:00 x 2 Rounds:
800 M Run – 1000 M Row – 1.2 Mile Bike
*You should aim for at least 1:30+ of rest between rounds. Modify distance accordingly

Metcon: 12 Min Cap
“The You You Are”
For Time:
40/30 Cal Bike / Row at max effort
*The number of seconds it takes you to complete = Number of Box Jumps performed after
*If it takes you 90 seconds to bike then you perform 90 box jumps. Cap of 120 Box Jumps
Your time is complete after Box Jumps.

Post WOD Stretch: 6 Mins
Quads and Calfs

Functional Bodybuilding Class

Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding

2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)

3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)

5)Single Leg Hip Press 4×8-12

6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps

7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges