Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds:
8 Ring Rows
10 KB RDL
10 Russian KBS
15 Pull Aparts
:30 Hollow Hold

Mobility: 5 Mins
Coach Lead Banded Shoulder Stretch

Strength: 15 Mins 
3 x Superset
6-10 Ring Rows as hard as possible
8-12 / Side RNT Single Arm DB Row – Video @ 6:00
OR
4-6 Negative Lean Away Pull Ups – Video @ 5:00
8-12 / Side RNT Single Arm DB Row – Video @ 6:00

Metcon: 12 Min Cap 
4 Rounds For Time:
15 Pull Ups
20 Russian KBS 70/53
25 Sit Ups

Functional Bodybuilding Class

Back & Tricep

Giant Set
3×20
Reverse Grip Pulldowns – Elbows In Fixed Position
Pronated Medium Grip Pulldowns – Elbows Fixed
wide Grip Lat Pulldowns
Wide Grip Trap Pulls

Giant Set
3×30
Partial Rope Extensions (bottom)
Partial Rope Extensions (top)
Rop Extensions (full rom)
DB Kick Backs w/Supine Rotations

Giant Set
3×20
Cable Bent Over Lat Row
Cable Bent Over Lat Row w/Extension At Top
Strict Cable Row – Slight Lean
Trap Row

Giant Set
3×20
EZ Bar French Press
EZ Bar Pull Overs
EZ Bar 45 Degree Skull Crushers