Congratulations Bre and Tyler! Baby Cooper Robert Jordan was born Friday morning got to come home yesterday! We’re so happy for both of you and excited to meet little Coop!!

Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds:
8 Ring Rows
10 Band Lat Press Downs
10 Power Cleans
15 Pull Aparts
:30 Hollow Hold

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
10-12 Cable Machine Lat Press Downs
8-12 / Side RNT Single Arm DB Row – Video @ 6:00

Metcon: 14 Mins 
Open WOD 14.4
14 Min AMRAP:
60 Cal Row *Athletes can stagger behind each other or use Bike
50 T2B
40 Wallballs 20/14
30 Cleans 135/95
20 Ring Muscle Ups

Functional Bodybuilding Class

Back & Triceps 

1×100
Rope Tricep Extensions

5×10 reps each arm
DB One Arm Row
Switching back and forth right to left no rest until all reps and sets are done

1×50
Bent Over Cable Rope Row or T-bar Row

Giant Set
2×20
Lat Pull Down
Tricep Extension
Lat Press Down

V Bar Lat Pulldown Drop Set
2 Sets 10 Rep (4 Drops)
Only drop 1 pin and get 10 reps with each drop

Trifucta Giant Set
2×20/20/Failure
Ez Bar Tricep Pull Overs
Ez Bar Skull Crushers
Ez Bar Close Grip Press

DB Shrugs
1×100
Don’t put that F’n weight down