Happy Birthday Kale and Christine!! Between these two studs, there is a combined 15 dedicated years to DNR and the Hooligan community!!!! That is unreal. We wish you both an amazing day!

Freedom WOD Classes

Warm Up: 6 mins
2 Rounds:
:30 Hollow Hold
:30 Left Side Plank
:30 Right Side Plank
:30 Bicycle Crunches
Then: 500 / 400 M Row

Mobility: 4 Mins
2:00 / Side Couch Stretch

Home WOD: 22 Mins
22 Min AMRAP
Buy In: 1200 M Run
20 Alt. Single Arm Russian KBS (53/35)
20 KBS (53/35)
40 Burpees
60 Sit Ups

Metcon: 22 Mins
22 Min AMRAP
Buy In: 1500 / 1200 M Row
20 Alt. Single Arm Russian KBS (53/35)
20 KBS (53/35)
40 Burpees
60 Sit Ups