Freedom WOD Classes

Warm Up: 6 mins
6:00 Circuit:
5 Jefferson Curls
10 RDLs
Spiderman Walks w/ push up N-S-N
10 Ring Rows

Strength: 18 Mins
4 Sets:
5-8 Unbroken Clean & Jerks
*Start around 50% and increase weight if possible each round

Metcon: 18 Min Cap
5 Rounds For Time:
10 Deadlifts 185/135 or 50%
15 Pull Ups
20 Push Ups

Functional Bodybuilding Class

Back & Triceps 

5×5
Pull Ups w/3-5 sec negative Note: add weight if it makes sense

3 Giant Set
8-12 Lat Pull Downs (heavy)
20 Tricep Extension
8-12 Lat Press Down (heavy)

3 Super Set
8-12 V-Bar Cable Low Row (heavy)
20 Tricep Straight Bar Over Hand
20 Tricep Straight Bar Under Hand

3 Super Sets
8-12 Cable Rope Pull Overs (heavy)
20 Cable Rope Laying French Press

3×8-12
Single Arm Seated Cable Row w/ Rotations