The Man… The Myth… The Hooligan Legend, Cole Barone has accepted a pretty sweet gig in Southern California and will be relocating by the end of the month. Thank you for being such a huge part the DNR family and setting such a high bar for the top dogs! If you see this man lurking, please make sure he knows he’s loved before he leaves to chase his dreams!

Freedom WOD Classes

Warm Up: 4 Mins
:30 each
Burpees
Hand Release Push Ups
Inchworms
Samson Stretch / Side
Unloaded Barbell DL
Push Press
Front Rack Lunges

Strength: 14 Mins 
3 Rounds:
Min 1: 15 Unbroken Push Press (65% of Strict Press)
Min 2: 15/12 Cal Row, Bike, or Ski Erg (Pick your poison)
Min 3: Rest

Mobility: 10 Mins
90 Seconds / Side Barbell Smash Triceps
90 Seconds / Side Barbell Smash Hamstrings (on low rack)
90 Seconds / Side KB Smash Hip Flexors

Metcon: 10 Mins
CrossFit Open “13.2” – 10 Min AMRAP:
5 Shoulder to OH (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24/20 step ups allowed in 2013)

Elite Competition Class

Odd-Object (On the 0:00) 
3 Rounds:
100′ Handstand Walk
200′ Yoke Carry (380/280)
300′ Farmers Carry (70’s/53’s)

“Dopamine” (On the 25:00)
5 Rounds, On the 5:00:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Bike

Midline (On the 60:00)
40-30-20:
GHD Sit-Ups

1 Minute Sandbag Hold After Each Set

Performance Power Train

Tuesday, DEC 18th, 2018
Pre-Flight: Starting a round of box squats today

Jet Fuel:
6min EMOM, alternating:
20 Cal Row
20 Burpees
**scale numbers as needed to finish within 40 seconds each minute. Remember, its only 3 sets each, and its only a warmup**
-mash lower body

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Box Squat
Max 5
1xAMRAP @90%
**Box height slightly above parallel**

GainCity:
-Back Racked stepups AHAP:https://youtu.be/VUEsfkk6ZlM
4×6 (each)

-Backwards Sled drag, heavy
3x100m

Afterburner (optional):
20-18-16-12-10-8-6-4-2
KB Swings
Jump Squats (power position i.e. full parallel not required)