One of our Hooligan families needs a helping hand. When Lauren and Steve first joined DNR she had just beaten cancer. Unfortunately, it’s returned and we’d love your help to give them some financial assistance so they can continue fighting! Please take a look at their go fund me page below. Anything is appreciated. Thank you so much for supporting our community.
Freedom WOD Classes
Warm Up: 8 Mins
400 M Run
10 Ring Rows
10 Push Ups straight into :30 Plank
15 Band Lat Press Downs
10 Kip Swings
:30 Hollow Hold
Strength & Mobility: 15 Mins
Bench Press
4 x 10 @ 50% 1RM
*Between sets perform shoulder mobility for pull ups and KBS
Metcon: 15 Min Cap
Halloween WOD “Hell”en
3 Rounds For Time:
400 M Run
21 KBS 53/35
12 Pull Ups
*Nothing wrong with hitting the cap if you aren’t a great runner BUT… We can always modify the distance as needed.
Functional Bodybuilding Class
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike