Murph is approaching quickly! Please remember to register on Mindbody in advance and place your MURPH SHIRT orders before 5/16!

Freedom WOD Classes

Warm Up: 6 Mins
1:00 PVC ROM
2 Rounds:
8 Kip Swings or Ring Rows
8 Power Snatch
:30 Plank

Core / Intervals – 15 Min CAP!
Partner Intervals: Row or Bike
Row variation 500-400-300-200-100 M
Bike variation = .6 / .5 / .4 / .3 / .2 Miles
*While one partner performs their interval, the other partner will hold any variation of plank

Metcon: 20 Min Cap
5 Rounds For Time:
6 Power Snatch 135/95
400 M Run

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