Do you know Andi Rose? If not let me formally introduce you!

Andi and her Husband Shaun Armon and son Kolton are new to the DNR family as of the beginning of the year and have been an amazing addition if I don’t say so myself. You can normal find Andi in the noon class crushing her wods like a boss! Shaun and Kolton fancy the 3:20pm class where they battle it out in a fun father/son rivalry. Fun fact about Andi, she owns Rocky Mountain Olive Oil and she has a $50.00 gift card up for grabs. How can you get your hands on this gift card? Well, you sign up for the CrossFit Open and your automatically entered to win!

Freedom WOD Classes

Warm Up:
4 Min AMRAP
8 Hang Power Clean
8 Sit Ups
8 Squat Cleans
8 Strict Knee Raises

Mobility:
Mobilize in between strength sets

Strength: 20 mins
Squat Cleans 10 Mins to find a
10 Rep Max
Then 10 Mins to do
10 Reps @ 75% 10RM
10 Reps @ 70% 10RM

Home WOD: 
7 Min AMRAP:
3 /side DB or KB Power Clean
3 V-Ups or Tuck Ups
6 /side DB or KB Power Clean
6 V-Ups or Tuck Ups
9 /side DB or KB Power Clean
9 V-Ups or Tuck Ups
12 /side DB or KB Power Clean
12 V-Ups or Tuck Ups
15 /side DB or KB Power Clean
15 V-Ups or Tuck Ups
18 /side DB or KB Power Clean
18 V-Ups or Tuck Ups…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Metcon: 
7 Min AMRAP:
3 Power Clean 135/95
3 Toes-to-bar
6 Power Clean 135/95
6 Toes-to-bar
9 Power Clean 135/95
9 Toes-to-bar
12 Power Clean 135/95
12 Toes-to-bar
15 Power Clean 135/95
15 Toes-to-bar
18 Power Clean 135/95
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.