Big Congrats To Beki Terry For Her 3rd Place Podium At The Festivus Games . She Snuck Down To Castle Rock In April And Put In Work!

Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds
200m Run
Walking Samson Stretch (wall to wall N-S-N)
10 Ring Rows
10 Russian KBS

Mobility: 10 Mins
2 Min T-spin Lax Roll
90 sec /side Banded Lat Stretch
2 Min /side Lax Roll Calfs

Metcon: 20 Min Cap
For Time
800M Run
30 KB Swings 53/35
20 Pull Ups
400M Run
20 KB Swings 53/35
15 Pull Ups
200M Run
10 KB Swings 53/35
10 Pull Ups

Functional Bodybuilding Class

Thursday: Shoulders:
1)Seated Alternating DB Shoulder Press 5×5

2)Giant Set: 3×8-12
DB Bent Over Rear Raises
DB Lateral Raises
DB Front Raise

3)Super Set: 4×8-12
Seated DB Shoulder Press
Seated DB Lateral Raises

4)Giant Set: 3×8-12
Cable Single Arm Lateral Raises
Cable Single Arm Front Raise
Cable Single Arm Rear Extension

5)Giant Set: 3×8-12
Car Drivers
Up Right Rows
Cable High Row (face pulls w/rope or individual handles)

6)Super Set: 4×8-12
Seated DB Arnold Press
Seated DB Bent Over Rear Raises

7)Finisher: 1xME Drop Set
Front DB Raises
Then
Later DB Raises