3/8/18

Image may contain: 2 people, including Mark Wojtal, indoor

Thank you Christine for being the official DNR Opens Photographer for the 3rd year running! It’s amazing you were able to take this picture of yourself during 18.2

Freedom WOD Class

Warm Up: 6 Mins

PVC ROM Drills
Then Banded Exercises
15-20 Reverse Flies
15-20 90/90s
15-20 Rows

S&C: 10 Mins

3 x Superset
8 Strict Press
2-6 Wall Walks (1 Min limit)
Rest 3 Mins

Mobility: 10 Mins

LAX Roll Quads 3 Min/side
Barbell Smash Bicep 2 Min/side

Metcon: 15 Min Cap
3 Rounds For Time:
200 M Run (Modifications – 250 Row or .3 Bike)
25 Air Squats
200 M Run
10/Side Jumping Lunges

Elite Competition Class – 3/3/18 Comptrain

18.3

OR

1. Running
6 Rounds:
1:00 Light
1:00 Moderate
1:00 Fast
1:00 Rest

2. Conditioning
5 Rounds:
60 Double-Unders
20/15 Calorie Assault Bike
6 Power Snatches (185/135)

3. Midline
24-21-18-15-12:
Calorie Row
GHD Sit-Ups