Congratulations to Heidi and Eric on their engagement! Heidi was an O.G (original garager) and coach at DNR. We’re so excited for both of you!

Freedom WOD Classes

Warm Up: 6 Mins
6:00 Circuit:
15 Banded Y’s
15 Banded T’s
10 Russian KBS
5 KB RDLs
5 Burpees

Strength/Technique: 12 mins
3 Rounds on the 4:00
Perform 13 unbroken HSPU reps
Example A: 5 Strict or Deficit HSPU + 8 Kipping HSPU
Example B: 5 Box HSPU from toes + 8 Box HSPU from knees
*Any variation of the movement is acceptable. Just aim for 13 challenging reps.
*Perform Shoulder Mobility in Between sets

Home WOD: 15 Min Cap
For Time:
15 / Side DB Hang Power Cleans
16 Alt. Single Arm Devil’s Press (50/35)
100 Sit Ups
16 Alt. Single Arm Devil’s Press (50/35)
15 / Side DB Hang Power Cleans

Metcon: 15 Min Cap
For Time:
16 Hang Power Cleans (135/95)
16 Alt. Single Arm Devil’s Press (50/35)
100 Sit Ups
16 Alt. Single Arm Devil’s Press (50/35)
16 Hang Power Cleans (135/95)