Coaches, thank you for the Christmas gift! The new crossover symmetry system came in today and we’re stoked to finally have a full set at DNR!

Freedom WOD Classes

Warm Up: 5 Mins
250 M Row / 500 M Bike
10 Air Squats
10 OH Squats
10 Squat Snatch
250 M Row / 500 M Bike

Strength/Technique: 13 mins
Coach lead Tall Snatch Review
8 Min EMOM:
Min 1,2,3: 5 Tall Snatch – Video
Min 4-8: 3 Tempo Squat Snatch (50-75%)
*modify to power snatches as needed

Home WOD: 12 Min Cap
5 Rounds For Time:
10 Back Squats (65-75%) OR 15 Goblet Squats
100 M Run or 10 Cal Row/Bike
1:00 Rest Between Rounds

Metcon: 12 Min Cap
Partner Workout For Time:
100 Cal Row Or Bike
100 Back Squats (65-75% 1RM)
*One athlete works at a time using their own equipment. Partition reps as desired but both partners must perform 50 reps each.
Ex: Each athlete performs 5 Rounds of 10 Back Squats + 10 Cals