Thank you to everyone who was able to come out and support the PRIDE WOD SOCIAL this weekend! We’re so proud of the people that we have at DNR and the support everyone gives to one another!

Freedom WOD Classes

Warm Up: 6 mins
1:00 PVC ROM
2 Rounds:
15 Banded Strict Press (front rack – pull band apart & press)
10 Push Press
10 Alt Back Rack Lunges
5 Split Jerks

Strength / Mobility:  20 Mins
3 Giant Sets of:
8 Strict Press 65%
4 Split Jerks – 2 Second Pause In Catch
15-20 Band T’s
10-15 Seated DB External Shoulder Rotation – Video
3:00 Between Sets – Mobility
LAX Roll Traps, Rotator Cuff or Banded Stretches

Metcon:  14 Min Cap
8 Rounds:
8 Box Jumps (24/20)
5 Push Press (95/65)
8 Alt. Back Rack Lunges (95/65)