Heat times for the DNR Snatch Dragons are up! WOD 1 (Lifting) – 9:20am
WOD 2 (4x400m relay) – 10:20am
WOD 3 (Gymnastics) – 11:56am
WOD 4 (Rowing) – 1:45pm
If you have time this Saturday, head down to Denver to cheer on our team!
Freedom WOD Classes
Warm Up:
D.R.O.M.S
Mobility:
Hips/Calf
Strength: 15-20 mins
Test Week: One Rep Max
OverHead Squat
Metcon:
Team 12.4
12 Min AMRAP
150 Wall Balls 20/14
90 Double Unders (2:1 Singles)
30 Muscle Ups (scale to 2:1 dips if you don’t have MU’s)
Only one person can work at a time, You may split reps up how ever you would like. But you must complete all reps at the given station before moving on to the next movement/station
Elite Competition Class
1. Back Squat
1RM
2. Gymnastics Testing
Max set of unbroken Muscle ups
3. Conditioning
1 RFT:
30 Power Cleans, 225/155
30 Burpees Over the Bar
30 Calorie Row
