Murph is almost upon us!
For clarity, we will only be running one heat on Saturday 5/23 beginning at 8:00 a.m. Doors will open at 7:30 a.m!
Make sure you get your shirts ordered by 5/10

Freedom WOD Classes

Warm Up: 10 Mins
1 Min /side Lax Ball Chest/shoulder
1 Min /side Lax Ball Lat/shoulder
1 Min /side tricep smash
Then
10 Clean Lift Offs
10 Clean Deadlifts
10 Power Cleans
5 Front Squats
5 Thrusters

Strength – 10 Mins
No Strength & Conditioning today.

Spend 10 Mins warming up to your working weights for both Front Squats and Power Cleans.

Metcon: 19 Mins
“Cinco De BeastMode”
In 6 minutes:
Run 1/2 mile
With remaining time:
Max Front Squats 155/115 Scaled 95/65

Rest One (1) Minute and proceed to:

AMRAP 12 Minutes
5 Power Cleans 155/115 Scaled 95/65 – modify to cleans if necessary
10 Ring Rows
15 Wall Balls 20/14

Functional Bodybuilding Class

WEEK B Volume week

Tuesday: Back and Triceps:
1)  4×25
Straight Bar Lat Pull Down

2) 3×20 Build Over the 3 Sets
V-Bar Low Row

3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down

4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press

5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set

Ladies Hour:

Warm Up: 3 Mins
10 Inchworms
30 Second Plank
10 Push Ups
10 Bicycle Crunch
30 Second Hollow Hold
10 Reverse Crunches

Strength: 10 Mins
3 Rounds 20/10
20 Sec Band Over Head Sit Ups
20 Sec Band Over Head Alt Tuck Ups
20 Sec Band Over Head Reverse Crunch
20 Sec Anchor Point Straight Leg Lift
20 Sec Straight Leg Toe Touch
20 Sec Heal Taps

Metcon: 15 Min 
6 Rounds
10 Hanging Knee Raises
10 Burpees
10 Plate Sit Ups
150 M Row