We Have 2 teams and 4 individuals competing in the Turkey Challenge this weekend! Try and make it out to support DNR!

Freedom WOD Classes

Warm Up:
3 Rounds
12 Hollow Body Kipping Swings
8 Hollow Body Push Ups

Movement of the Week:
Accumulate 2 mins Each Leg Every Day
Piriformis/Glutes Lax Ball Rolling

Strength:
“A5 Week” 10 Min Cap
10 Min EMOM
3 Muscle Ups Rings or Bar (or 6 C-2-B Pull Ups)

Metcon:
Tabata 20/10
Ring Dips
Pull Ups
Sit Ups
Med Ball Cleans 20/14

2 Min Rest

1 Mile Run

Elite Competition Class

1.  Conditioning
AMRAP 4
“Fran”
21-15-9
Thrusters (95/65#)
Pull-ups
Rest 4:00
AMRAP 4
“Diane”
21-15-9
Deadlifts (225/155#)
Handstand Push-ups
Rest 4:00
AMRAP 4:
“Grace”
30 Clean & Jerks (135/95#)