It’s the last day of Curlvember! If you are participating, make sure to remeasure you huge freakin’ biceps today or tomorrow and take a photo. Please take the photo on your own phone, post to social media, and tag DNR! Remember the winner of the challenge will be rocking some free shoes! Stay swole Hooligans!
Freedom WOD Classes
Warm Up: 6 Mins
1:00 PVC ROM
2 Rounds
15 Pull Aparts
10/Side DB External Rotation
5 Strict Press
5 Split Jerks
:30 Hollow Hold
Strength: 12 Mins
12 Min EMOM
Min 1: 5 Strict Press + 5 Push Press + 2 Split Jerks – @70% of Strict Press
Min 2: Rest
Min 3: 10-15 T2B
Min 4: Rest
Mobility: 6 Mins
1:30 / Side Band Samson Stretch
1:00 Butterfly Stretch
1:00 / Side Pigeon Stretch
Metcon: 16 Min Cap
Complete the following for time:
3 Rounds:
15 Wallballs 20/14
15 Russian KBS 53/35
15 Box Jump Overs 24/20
2:00 Rest
Then Complete 3 More Rounds
Extra Credit:
40-30-20
Band Curls or Light DB Curls
Band Tricep Extensions
