Great movie with a great community! In total we had 30 CFDNR super hero’s show up for Avengers Infinity Wars.. We can’t wait for the next DNR outing!

Freedom WOD Class

Warm Up:
3 Rounds 
12 KB RDL
10 Kipping Swings
8 V-Ups or Tuck Ups

Strength: 5 Mins
Add one rep to last weeks number
5 Min T-2B EMOM
3-4 EMOM = 8-10 ME reps
5-6 EMOM = 12-16 ME reps
7-8 EMOM = 18-22 ME reps
9-10 EMOM = 24-28 ME reps

Metcon: 15 mins
7 Rounds
7 Strict Pull Ups
7 Box Jumps 24/20
7 Hang Power Cleans 115/75

Post Score on white board.

Elite Competition Class

1. Lunge + Handstand Walk
For Time:
50′ Handstand Walk
50′ Back Rack Walking Lunge (165/115)
50′ Handstand Walk
50′ Front Rack Walking Lunge (165/115)
50′ Handstand Walk
50′ Overhead Walking Lunge (165/115)

2. Conditioning
AMRAP 5:
Buy-In: 600 Meter Air Runner
12 Deadlifts (225/155)
12 Burpee Box Jumps (24/20)
Rest 5:00
AMRAP 5:
Buy-In: 400 Meter Air Runner
9 Deadlifts (275/185)
9 Burpee Box Jumps (24/20)
Rest 5:00
AMRAP 5:
Buy-In: 200 Meter Air Runner
6 Deadlifts (315/205)
6 Burpee Box Jumps (24/20)

3. Midline
3 Rounds:
100 Meter Yoke Carry
35 GHD Sit-Ups

Athlete’s choice on loading, and can build through the three rounds if desired. Starting 50 meters of each 100 meters must be unbroken.

Performance Power Training

Tuesday
(Pre-Flight and Jet Fuel 15 minutes)
Pre-Flight: Gnarly day of drip work and leg blastin with squats n deads n box jumps n stuff

Jet Fuel: 500m Row
Partners:
1 holds plank
1 performs 20 walking lunges
*switch
-then
Mash hips

Major, Lift: Red: Squat 20 Mins
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Box Squat vs Chains
Max 1 +3chains
1xAMRAP @70%
*3 chains on each side
*Box height slightly above parallel
**For Western Digital people, just go for a max 1 box squat. Dont worry about chains. Do not sub bands! Drop to 70% of the 1 rep for the AMRAP.

GainCity: 10 Mins
10 min running Clock:
KB Farmer Carry 25ft →
8 KB Deadlift
KB Farmer Carry 25ft ←
8 KB Squat
**KB’s MAY NOT BE PUT DOWN AT ANYTIME FOR THE ENTIRE 10 MINUTES**
**KB’s are held in a farmer carry for the entire 10 minutes**
**Use straps if you have them**

Afterburner: 15 Mins
For Time:
5 Rounds:
10 cal bike
10 low box jumps
**Needs to be a sprint!
**Box height low, 20inches height is the max. People need to be able to jump up and down fast. Use plates if needed.