Happy Birthday Bre!!! We are so grateful that you’ve been a part of DNR since the garage days. We love you like a sister home girl!

Freedom WOD Classes

Warm Up: 6 Mins
6:00 Circuit:
8 / Side Standing Lateral Leg Lifts
5 / Side Lateral Kicks
8 / Side Fire Hydrants
5 / Side Jumping Lunges

Strength/Technique: 13 mins
Coach lead clean pull review
8 Min EMOM:
Min 1,2,3: 5 Tempo Clean Pulls – 1 second from ground to knee (50-75%)
Min 4-8: 3 Tempo Squat Cleans (50-75%)
*modify to power cleans as needed

Metcon: 12 Min Cap
4 Rounds For Time:
12 Power Cleans (95/65)
5/Side Alt. DB Suit Case Lunges (50/35s – one db in each hand)
30 DU / 60 Singles
Rest 1:00 Between Rounds