So….. Y’all raised $1900 for Tash’s “No More Under” swim fundraiser! Which also means Kyle and Kody Will Be Co-Coaching The 5:20pm Class On Wednesday July 1st!

Freedom WOD Classes

Warm Up 12 Mins 
2 rounds
500m row
:30 hollow rocks
10 Scap pullups
10 kip swings
10 kipping knee raises
20 plank shoulder taps

Strength: 
Week “B” 12 Min
Core and Hip-flexor Strength
3 Rounds
45 Sec MB Arm Alt Deadbug
15 Sec Rest
45 Sec Right Side MB Iso Hold Deadbug
15 Sec Rest
45 Sec Left Side MB Iso Hold Deadbug
15 Sec Rest
45 Sec MB Crunches (feet at 90 degrees, rest ball on shines every other rep)
15 Sec Rest

Metcon: 20 Mins
“Hot Water”
Buy-in: 1000m Row
Then 3 rounds
10 Heavy slam balls, sc. Med Ball ground to shoulder, teen 150m ski
3 Wall Walk
10 TTB
Cash-out: 1000m Row

Functional Bodybuilding Class

Week “A” Heavy
Thursday: Shoulders:
1)Seated Alternating DB Shoulder Press 5×5

2)Giant Set: 3×8-12
DB Bent Over Rear Raises
DB Lateral Raises
DB Front Raises

3)Super Set: 4×8-12
Seated DB Shoulder Press
Seated DB Lateral Raises

4)Giant Set: 3×8-12
Cable Single Arm Lateral Raises
Cable Single Arm Front Raise
Cable Single Arm Rear Extension

5)Giant Set: 3×8-12
Car Drivers
Up Right Rows
Cable High Row (face pulls w/rope or individual handles)

6)Super Set: 4×8-12
Seated DB Arnold Press
Seated DB Bent Over Rear Raises

7)Finisher: 1xME Drop Set
Front DB Raises
Then
Later DB Raises