Nutrition Challenge Info:
You can register at the counter of DNR by either putting you and your partners information down together or by placing your name on sheet as an individual and we will help put teams together. You are welcome to purchase on mindbody under “Events” or your account will be charged on 10/23 if your name is on the sign up list.
This Saturday (10/23) is our annual Halloween Costume Party WOD from 10-Noon. Anyone participating in the challenge should come in early between 8:30-10:00 a.m for your first InBody scan. If you aren’t able to make that time then you will need to schedule with a coach to get your scan before the start date of Nov, 1st.
Freedom WOD Classes
Warm Up: 6 Mins
6:00 Clock
1:00 PVC ROM
Then 5:00 Circuit:
10 Air Squats
10 Alternating Lunges
15 Pull Aparts
10 Strict Press
Strength: 18 Mins (including set up)
On a 12:00 clock
Every 4:00 (3 Supersets)
12 Cyclist Front Squat – Video – feet on #25 or 35 plate
5-8 Strict HSPU – Modify as needed (box, abmat, weighted, deficit)
Rest & Mobility – Quad / Glute smash or banded hip stretches
Metcon: 11 Min Cap
5-10-15
Thrusters 95/65
T2B
Immediately into:
15-10-5
Front Squats 95/65
T2B
