Today is the last day to place your Murph shirt orders!
Thank you again, Coach Tyler, for the wicked awesome design brofessor!

Freedom WOD Classes

Warm Up: 6 mins
2:00 Jump Rope
10 Air Squats w/ pause in bottom
:30 Plank
:30 Plank Side Crunch
:30 Hollow Hold
1:00/Side Couch Stretch

Intervals / Core: 15 Mins
Male 60-40-20 Cals
Female 48-32-16 Cals
2:00 Rest Between Intervals
Immediately Into 75 Sit ups for time

Metcon: 14 Mins
14 Min AMRAP Ladder:
5-10-15-20… MB Cleans 20/14
20 DU / 40 Singles
200 M Row / .3 Bike
*each round increase the mb clean reps by 5 but keep jump rope and the run consistent.

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