Murph is almost upon us!
For clarity, we will only be running one heat on Saturday 5/27 beginning at 8:00 a.m. Doors will open at 7:30 a.m!
Make sure you get your shirts ordered by 5/16

Freedom WOD Classes

Warm Up: 10 Mins
1:00 PVC ROM
Then Coach lead PVC Bar Path
Snatch Lift Offs
Snatch Deadlifts
Power Snatch
Overhead Squats
Sotts Press
Squat Snatch

Strength – 12 Mins
3 x 5-8 Power Snatch – Touch n’ Go
*Use this as a chance to help pick your weight for the metcon

Metcon: 19 Mins
“Cinco De BeastMode”
In 6 minutes:
Run 1/2 mile
With remaining time:
Max Front Squats 155/115 Scaled 95/65

Rest One Minute and proceed to:

AMRAP 12 Minutes
5 Snatch 155/115 Scaled 95/65 – modify to cleans if necessary
10 Ring Rows
15 Wall Balls 20/14

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)