U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

Freedom WOD Classes

Warm Up:
2 Rounds
10 – 3 sec Pause OH Squats (barbell / PVC)
200 M Run

Mobility:
Lax ball roll glutes and around hip (3 min / side)
Goblet Squat Stretches

Metcon:
“Jenny”
20 Min AMRAP
20 OHS (45# for all but scale as needed) (Front Squats, or OH Lunge 10/leg)
20 Back Squats (45#)
400 M Run

Functional Bodybuilding Class

Chest and Biceps 

5×5 build to your heaviest set of 5
Bench Press

Giant Set
2 Sets
8 Wiper Push Ups
20 Cable Straight Bar Curl
8-12 DB Alt Bench Press (increasing weight each set)

Giant Set
2 Sets
8-12 Alt Incline DB Bench Press (increasing weight each set)
8-12 Incline DB Crush Press (increasing weight each set)
Wide Grip Push Up
Standard Push Up w/Arch to mimic Decline (hand behind shoulder)

Super Set
2 sets (increasing weight each set)
8-12 DB Decline Barrel Press w/ “Slow Negative + 5 Count Hold At Bottom”
20 EZ Bar Close Grip Bent Over Curls “Slow Negative + 5 Count Hold At Active Top”

Super Set
2×20
Reverse Grip Cable
Close Grip Cable
Wide Grip Cable
Wide Grip Cable Drags