Ladies combine and drink some wine
Dude bros appear and drink some beer
Let’s raise a glass to our hooligan nation, come together, enjoy the libations!

We’ll see you all Saturday at Odell’s 5:30 p.m

Freedom WOD Classes

Warm Up: 5 Mins
1 Round of Musical Medball Chairs
*10 Burpees if knocked out
then 2:00 Pizza Boy
OR
Athlete Choice

Mobility: 10 Mins
Coach Lead Shoulder and Hip Stretch

Strength – 18 Mins
3 x Superset
5-8 Power Snatch – Touch n’ Go
10-20 Pull Ups – Murph Variation
*Air for an unbroken set of pull ups for round 1 using the same variation you plan to do with murph. So wear a vest, or use a band if appropriate. 2nd and 3rd aim for the same # of reps but it does not need to be unbroken*

Metcon: 9 Mins
On a 9:00 Clock:
3 Min AMRAP Alt. Devils Press 53/35
3 Min AMRAP DB Push Press – Trade arms every 3+ reps
3 Min AMRAP Rope Climbs / Strict Pull Ups / Ring Rows

Functional Bodybuilding Class

Super Hero Shoulders

4×25
Alternating Seated DB Shoulder Press

Giant Set
2×20
Partial Cable/Banded Rear Delt Fly  (top/end rom)
Cable/Band Rear Delt Fly (full rom)
Partial Cable/Banded Rear Delt Fly  (bottom/beginning rom)
Bent Over DB Rear Fly

Giant Set
2×20
Cable High Rope Rotations (fly face pulls)
Cable Rope Front Raises w/Separation
DB Around The World (anterior focus/ I’s to T’s)
DB Around The World (lateral focus/ T’s to I’s)

Giant Set
2×20
DB Partial Side Laterals (top / light weight 10lbs)
DB Side Laterals (full rom / moderate weight 20lbs)
DB Partial Side Laterals (bottoms / heavy weight 40lbs)
DB Lateral Static Hold (60 secs / super light weight 5lbs)