DNR Hooligans, don’t forget to make an appointment with Jennifer Attkisson Physical Therapist. She has moved into CFDNR and is running a DNR member special for the month of March, free assessment and a half price treatment!! Don’t wait call or email her today!

Freedom WOD Classes

Warm Up:
Plate Warm UP

Movement of the Week:
Couch/Wall Stretch 2 mins per leg

Strength:
Clean
5×2 at 85% no pause

Front Squat
5×2 at 85% no pause

Metcon:
Teams of 3
15 Min AMRAP:
Station 1: Row for Calories
Station 2: 25 KB Swings 53/35
Station 3: Rest
Rotate stations when KB Swings is complete. Score is total calories on the rower.

Elite Competition Class

Test Drive/Game plan 17.5

2. Snatch
60%/3
65%/3
(70%/3)2

3. Clean & Jerk
60%/3
65%/3
(70%/3)2

4. Back Squat
(75%/4)3