Couple of things you should know:
1) It’s Back Friday and we have a Door Buster BOGO Sale Happening, When you do a Bunch Of Pull Ups you get a huge back!
2) Tank Tops? I’m going to assume that was a rhetorical question… because Duh!

“A” weeks will be intense by design, COOL? AND.. Now that you know it is going to suck.. get over it so we can get you huge, fit and ready for summer!

Murph Prep Starts NOW!

Also Note: The Gym Is Closed On Sunday The 28th For A Private Event.
It will re-open for Open Gym Access at 5:00pm

Freedom WOD Classes

Warm Up 12Mins 
25 PVC Pipe Pass Throughs  
1:00 /side Lax Ball Shoulder/Chest
1:00 /side Lax Ball Shoulder/Lats
2 Rounds
10 Scap Pulls
10 Kipping Swings
Hang Snatch High Pulls
Hang Power Snatch

Strength: 20 Mins 

WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER
3×25
(9 mins) Every three mins perform
15-25 Pull Ups (Use bands and jumping pull ups as needed)

Note: The goal is to try and go As Hard As Possible while doing 25 unbroken reps aka not coming the bar until you have achieved the 25 reps.

2 min rest/reset

3×15-20 reps
(9 mins) Every three mins perform
DB/KB Incline Seal Row video
DB Triceps Pullover Extension video

Place one side of your bench on 2 45lbs plates to give it a slight incline for both exercises.

Metcon: 16 min
Teams of 2
16 Min AMRAP
6 Ring Rows
8 Hang Power Snatch 95/65 Scaled 75/55 Teen 55/45
10/8 Cal Bike

Partner 1 completes 1 round then Partner 2 goes. Continue alternating rounds for 18 mins.

Advance Athletes Place Your Feet On A Box For The Ring Rows.

Functional Bodybuilding Class

WEEK B Volume week

Friday: Arms Bicep/Tricep (Optional Day)

1) 4×8-12 Super Set
Incline DB Curls
Rope Tricep Ext

2) 4×8-12 Super Set
Reverse Curl
Incline Skull Crushers

3)  4×8-12 Super Set
Incline Seated DB Hammer Curl
Tricep Kick Backs

4) 4×8-12 Super Set
Close Grip Straight Bar Curl
Single Arm Reverse Cable Ext

6) 4×8-12 Super Set
Alternating DB Curls
Straight Bar Cable Ext

7) 3xME
Incline Bench Preacher EZ bar Curl