We have 6 more “free” open registration spots for our Hooligans! If you’re wanting to do the open but can’t afford it let us know and we’ll get you set up! The open is probably the best community building event of the year at DNR. It gives everyone from different classes a chance to come in and bro down throw down together! Our goal is 100+ athlete registered to make Friday Night Lights the absolute most fun possible!

Freedom WOD Classes

Warm Up: 6 Mins
30/24 Cal Bike or Row
:30 Left Side Plank
:30 Right Side Plank
:30 Plank
5 Strict Press
5 Push Press
5 Push Jerks

Strength: 8 Mins
3 Rounds – :30 at each station
L-Hang or Hanging Tuck Hold -> Hollow Hold – Video
MB ABC’s – Video or Static Plank on MB – Video
MB Russian Twists
Bicycle Crunch
Rest 1:00 Between Rounds

Home WOD: 21 Mins
21 Min EMOM:
Min 1: 15/12 Cal Row or Bike OR 10-15 Burpees
Min 2: 15 T2B
Min 3: 10 Shoulder To Overhead (135/95)

Metcon: 21 Mins
21 Min EMOM:
Min 1: 15/12 Cal Row or Bike
Min 2: 15 T2B
Min 3: 10 Shoulder To Overhead (135/95)