Thank you to all of the DNR coaches and members for helping our trip to Moab happen! Shout out to Colton for making the trip and kickin’ ass in his Tacoma!

Warm Up:
3 Rounds
7 Barbell DL
7 Power Clean
7 Front Squat

Mobility:
Partner Hamstring Smash 2 min / leg

Strength:
3 Supersets 12 Min Limit
8-12 Deadlifts (controlled touch and go’s)
8-12 Bent Over Reverse DB Flies

Metcon:
Versus Workout:
10 min AMRAP
350 M Row or .3 Mile on Assault Bike
M.E Power Snatch 115/75

Elite Competition Class

1. Conditioning
3RFT:
500m Row
400m Run
Rest 3:00 between rounds

2. Stamina Conditioning
EMOMx10:
Odd:  7 TTB + 7 OHS (115/85)
Even: 7 Bar Facing Burpees + 7 TTB

3. Gymnastics Conditioning
3 Sets:
In a 2:30 minute window, complete:
1:45 of “paced” Ski Erg
Max handstand push ups in remaining 45 seconds
*Pace for men = 1200 cal/hr; Pace for women = 800 cal/hr