Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds
15 Seated Band Pull Downs
10 Russian KBS
10 Wall Glides
:30 Slow Exchange Mountain Climbers
Then
1:00 / Side Lat Stretch

Strength: 15 Mins 
5 x 5 Pull Ups / Muscle Ups as hard as possible
ex: Strict PU / Negative PU / Negative Ring Row / C2B PU / MU
*It is okay to mix reps.
Ex 1: 1 MU + 4 Pull Ups,
Ex 2: 2 C2B + 3 Pull Ups

Metcon: 15 Min Cap 
3 Rounds For Time:
10 C2B Pull Ups
20 Alternating Russian KBS 53/35
30 Sit Ups
200 M Run

Functional Bodybuilding Class

LEG DAY!

4×10
Leg Extensions (10 Second Positive + 10 Second Negative)

4×10
Tempo Back Squats  3-3-3-0 (3 sec neg – 3 sec hold – 3 sec pos – 0 sec at the top)

4×10
RDL with 5 sec neg

4×10
Back Rack Box Step Ups

4×50
Back Rack Calf Raises