It’s Beach Day! Remember, you get extra tickets for the drawing if you dress up, submit your score, post and tag DNR on social media!
Heats are posted on Mindbody

Freedom WOD Classes

Metcon:
“25.2 Open”
For Time:
21 pull-ups (Jumping Pull Ups)
42 double-unders (singles)
21 thrusters 95/65 (65/45)
18 chest-to-bar pull-ups (chin over bar pull ups)
36 double-unders (singles)
18 thrusters 115/75 (85/55)
15 bar muscle-ups (c2b pull ups)
30 double-unders (singles)
15 thrusters 135/85 (105/65)
*Scaled in parentheses*

Functional Bodybuilding Class

Week “A”
Friday: Arms Bicep and Triceps (Optional Day)
1)Super Set: 4×8-12
Seated DB Curls
DB Skull Crushers
Then drop the weight down

1×8-1
Single Arm Curl while holding the other side static at 90degrs for 8 then switch.
Same thing for Skull Crushers

2)Super Set: 4×8-12
EZ Bar Preacher Curls
DB Overhead Extension
Last set is a double drop set for both movements. Meaning ME reps at heavy weight then drop to a lighter weight
for ME then one more drop in weight for ME reps then move to Tricep for same double drop set.

3)Super Set: 4×8-12
Incline DB Curls
Cable Rope Overhead Extensions
Last set is a double drop set for both movements.

4)Super Set: 3x 21’s
Straight Bar Curl
Cable Rope Push Downs

5)Super Set: 4×8-12
DB Alternating Hammer Curl
Single Arm Cable Push Downs

6)Super Set: 4×8-12
Cable Curl
Cable Push Downs

Dive Team:

Warm Up:

Technique:
Coach Luke Dive Technique Drills

Metcon:
“25.2 Open”
For Time:
21 pull-ups (Jumping Pull Ups or Ring Rows)
42 double-unders (singles)
21 thrusters
18 chest-to-bar pull-ups (chin over bar pull ups or chin over bar jumping pull ups)
36 double-unders (singles)
18 thrusters
15 bar muscle-ups (c2b pull ups or chin over bar pull ups)
30 double-unders (singles)
15 thrusters
*Scaled in parentheses*