Today Mitch and Kendall say “I Do”! We wish you all the best and are so proud to have you as part of the DNR Family!

Freedom WOD Classes

Warm Up (5 Mins)
3 Rounds
10 Front Squats
8 Hang Squat Cleans
10 Double Unders or Double Under attempts

Strength:
8 Mins
Clean (this is ran as a group with the coach leading the count)
3×5 at 65, 70 & 75% With a 1 sec pause at the top of the “Lift off” or right above the knees

15 Mins
Front Squat (mobility between sets)
6×6 at Build up to 75%

Metcon: 12 min
EMOM x 12 Mins
10 Double Unders or Singles and 1 Complex
(complex = 1 Hang Power Cleans, 1 Squat Clean, 1 Thruster)

Every min on the min perform 10 DU or 10 Singles PLUS(+) 1 complex
Build to a heavy complex with the goal being no misses.