Happy (belated) Birthday Brittany! We wish you all the best for your 28th year of life! Thank you for calling DNR home
Freedom WOD Classes
Warm Up: 7 Mins
20 PVC Pass Throughs
15 Hollow Rocks
10 Ring Rows
10 Strict Press
15 Hollow Rocks
Then: 1:30 / Side Barbell Trap Smash
Gymnastics Skills: 8 Mins
8 Min Muscle Up Practice
Rings or Bar
Toe Nail MU (click for video) / Banded / Jumping (work false grip on rings)
Core: 6 Mins
3 Rounds / Movement Rotating Tabata (:45/:15)
Spider Man Crunch (click for video)
TTB / Banded TTB (click for video)
Metcon : Brittany’s 28th Birthday WOD
19 Min AMRAP
28 Shoulder to Overhead (95/65)
28 Burpees
28 DL (95/65)
*Run 200 M on the 5:00 (0:00 / 5:00 / 10:00 / 15:00)
Elite Competition Class
De-load Week.
Hang Power Clean Complex
On the 1:30 x 5 Sets:
1 Hang Clean Pull
1 Hang Clean High Pull
2 Hang Power Cleans
Conditioning
“Water Break” Part #1
AMRAP 4:00
27 Hang Power Cleans (115/85)
27 Lateral Burpees Over Rower
27/21 Calorie Row
Rest 4:00
“Water Break” Part #2
AMRAP 4:00
21 Hang Power Cleans (135/95)
21 Lateral Burpees Over Rower
21/15 Calorie Row
Rest 4:00
“Water Break” Part #3
AMRAP 4:00
15 Hang Power Cleans (155/105)
15 Lateral Burpees Over Rower
15/12 Calorie Row
Performance Power Training
