Attention Hooligans! Due to some logistical issues with renting out the Rolland Moore Park, the FOP Benevolent Non-Profit needs to move the Barbells & Badges competition and the rest of the tournaments (Basketball, Softball & Cornhole) to August 28th. It is also going to be a one day event. We’re sorry for the last minute change up but hope to see more DNR teams represented with the date change!

Freedom WOD Classes

Warm Up: 6 mins
1:00 PVC ROM
5 Inchworms
5 KB Jefferson Curls
10 KB Deadlifts
20 Pull Aparts
5 Wall Walks

Midline: 10 Mins
2 Rounds :30 Each
MB Pike Ups
Starfish Crunch / Bicycle Crunch
MB ABCs
:30 Rest
Then:
100 Sit Ups For Time – 5 Min Cap

Mobility: 10 Mins
2:00 / Side Couch Stretch
2:00 / Side Banded Shoulder Stretchs
2:00 KB Hip Flexor Smash

Metcon:  10 Mins
10 Min AMRAP Ladder
3-6-9-12…
Deadlift (225/155)
HSPU
*3-5 UNBROKEN T2B EMOM – beginning at 3-2-1-Go