DNR Hooligans St. Patrick’s Day is Friday. Make sure you have your green outfits ready, come dressed to impress!

Freedom WOD Classes

Warm Up:
3 Rounds
4 KB Turkish Get up
6 KB Snatch
8 Single Leg Squat Jumps

Movement of the Week:
3 x 10
Scap Pull Ups

Strength:
Strict Press
3×5 at 75%

Metcon:
5 Rounds
2 Min AMRAP
10 DB/KB Push Press 50/35
10 Box Jumps
Max Effort DU’s
1 Min Rest

Elite Competition Class

1. Clean & Jerk
60%/2
65%/2
70%/2
75%/2
(80%/2)2

2. Clean Pull
(85%/4)4

3. Front Squat
(80%/3)3

4. Conditioning
EMOMx20:
Min 1 – 15 Sumo Deadlift High Pulls (75/55)
Min 2 – 15 Wallballs (20/14)
Min 3 – 15/12 Cal Assault Bike (25/18 Cal AirDyne)
Min 4 – Practice HS Walking