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Freedom WOD Classes

Warm Up: 10 Mins
Walking Samson Stretch down and back
10 Strict Press
10 Banded Pull Aparts
10 Air Squats
10 Push Press
10 Banded Pass Throughs
10 Air Squats

Strength: 20 Mins
Jerk
10 Min to warm up to 70% +5lbs
Then
Every 2 Min x 10 Mins
3 reps @ 70% + 5lbs

Metcon: 15 Min Cap
Versus Workout:
50 Dips
50 Back Squats 185/135 Scaled 135/95

Row 250 M 

*Partner 1 Completes As many Dips as possible while partner 2 rows 250 M, after which rotate until all bench press then all Back Squats are complete. The athlete to finish last must finish out all reps*

Functional Bodybuilding Class

Friday: Arms Bicep/Tricep (Optional Day)

1)Century Set
100 Cable Bicep Curls (rest/pause)

2)Century Set
100 Cable Tricep Curls (rest/pause)

3) 4×8-12 Super Set
Incline DB Curls
Rope Tricep Ext

4) 4×8-12 Super Set
Reverse Curl
Incline Skull Crushers

5)  4×8-12 Super Set
Incline Seated DB Hammer Curl
Tricep Kick Backs

6) 4×8-12 Super Set
Close Grip Straight Bar Curl
Single Arm Reverse Cable Ext

7) 4×8-12 Super Set
Alternating DB Curls
Straight Bar Cable Ext

8) 3xME
Incline Bench Preacher EZ bar Curl