Hey DNR family!
Don’t miss out on Coach Jakes last class of coaching at DNR at 7:20pm. He would love to see any and all of you there for one last throw down/goodbye. Lets send him off the right way, the DNR way with tons of energy and of course Jake’s favorite                        Lumineers playing loud.

Freedom WOD Classes

Warm Up:
3 Rounds
150 M Row or Bike
30 Sec Hand Stand Hold
10 KB SDLHP

Strength: 
5 Min EMOM
8-10 Burpee Box Jumps Overs (modify to 5-7 burpee BJO if needed)

Metcon:
12 min cap
4 Rounds
6 Hand Stand Push Ups
12 Ring Rows (feet on a box)
24 Russian KB Swings 70/53

Elite Competition Class

1. Conditioning
3k Row
3k Run

2. Conditioning
With a running clock…
0:00 – 2:00 : Max Legless Rope Climbs
2:00 – 4:00 : Max Distance Handstand Walk
4:00 – 9:00 : Front Squat Double (from rack)
9:00 – 14:00 : Power Clean + 3 Front Squat + Split Jerk (build to heavy)

Rest 1:00

On the 15:00, AMRAP 5:00:
21/15 Calorie Assault Bike
15 Double Kettlebell Deadlift 70/53
90 High/Low Kettlebell Walk 70/53 53/35
Max Dummbell Thrusters in time remaining 50/35