Barbells and Badges Judges and Athletes Please Do Not Park In The Lot On Saturday. We Will Also Be Setting Up A Canopy On The Front Lawn, Bring Chairs and Blankest To Sit On. Wear Your Favorite DNR Shirt!

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
20 reps PCV or Band Pass Throughs
6 Inchworms 
6 Single Leg Squat Jump
6 Complexes Clean Lift Off + Clean DL + Clean High Pull + Hang Squat Clean and Jerk

Strength: 20 mins
Week3: Functional Over reaching 
Sq Clean and Jerk 80-85% +5lbs of 1RM
5 x 1

Metcon: 12 Min Cap
For time:
7 Right Arm DB Hang Power Clean and Jerk 50/35
7 Left Arm DB Hang Power Clean and Jerk 50/35
10 Burpee
6 Right Arm DB Hang Power Clean and Jerk
6 Left Arm DB Hang Power Clean and Jerk
9 Burpee
5 Right Arm DB Hang Power Clean and Jerk
5 Left Arm DB Hang Power Clean and Jerk
8 Burpee
4 Right Arm DB Hang Power Clean and Jerk
4 Left Arm DB Hang Power Clean and Jerk
7 Burpee
3 Right Arm DB Hang Power Clean and Jerk
3 Left Arm DB Hang Power Clean and Jerk
6 Burpee
2 Right Arm DB Hang Power Clean and Jerk
2 Left Arm DB Hang Power Clean and Jerk
5 Burpee
1 Right Arm DB Hang Power Clean and Jerk
1 Left Arm DB Hang Power Clean and Jerk
4 Burpee