Shoutout to our dude Cedric!! He moved back home to Malaysia a few years back but still follows the DNR programming and engages with our community online. Thanks for the love and dedication Cedric!

Freedom WOD Classes

Warm Up: 9 Mins
500 M Row
Then 2 Rounds:
15 Rower or MB Pike Ups – Video
10 / Side Hanging Windshield Wipers
20 / Side Banded Pallof Press w/ Rotation

Home WOD: 20 Mins
2 Rounds For Time:
1000/800 M Row OR 150 DU
75 Sit Ups
25 Burpees

Metcon: 20 Min Cap
2 Rounds For Time:
1000/800 M Row
75 Sit Ups
25 Burpees