Thank you to everyone who participated in the open, helped judge, and celebrated with us at Taco Stop! You guys are amazing and make us so proud of the DNR community!
Congratulations to Zack for winning the shoe raffle and a special shout out to Jeremy for winning our Spirt of The Games and earning himself a pair of shoes as well! Jeremy brought the energy and support for everyone doing the open this year, stayed for every FNLs til the end and embodied what the Open means to us at DNR!
Freedom WOD Classes
Warm Up: 6 Mins
250 M Row
Walking Samson – Down & Back
Walking Inchworms – Down Only
8 Hang Muscle Cleans
8 Hang Power Cleans
8 Push Press
250 M Row
Olympic Strength: 20 mins
8 Min Coach Lead
-Split Jerk
-Tempo Power Clean (2 second lift off)
Then 10 Min EMOM
2 Tempo Power Clean & Split Jerks @ 50-60%
Metcon: 15 Min Cap
For Time:
14-12-10-8-6-4
Hang Power Cleans 95/65
Push Press 95/65
*250/200 M Row after each round including the last.
Functional Bodybuilding Class
Week 11:
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
