The amazing Heather Wolfe is unfortunately leaving us, but finally going to be moving in with her wife! The Gonzales family has offered to host a going away party for Heather and has invited all DNR athletes and families to spend time with Heather before she moves. Come hang out with the DNR crew, enjoy a drink with Heather and celebrate all the memories and good times!
Burgers, brats, and dogs plus all their fixings will be provided. If you’d like to bring anything, please feel free to bring a side or drink of choice. Cant wait to see everyone who is able to make it!!!
Where: 3932 Westfield Ct
When: Saturday April 23rd at 4:00 PM
Freedom WOD Classes
Warm Up:
D.R.O.M.S
Strength:
Loading Week One
Back Squats 65% of 1RM
4 x 8
Metcon:
“Tabata This style” 20/10 all 8 rounds at a station before rotating to the next
Tabata Lunges
1 Min Rest
Tabata Burpees
1 Min Rest
Tabata GHD Sit Ups
1 Min Rest
Tabata Push Press 45/35
Elite Competition Class
1. Strength
3×10 Dead Lift
2. Conditioning
21 – 15 – 9:
Deadlifts (225/155)
HSPU
DB/KB Box Step-Overs (45’s/35’s)