The Nutrition Challenge kicks off with the 2 hour meeting this Saturday from 10:00 a.m -Noon. The owner of Colorado Nutrition will be in at the end of the meeting to explain the InBody scan and anyone interested will be welcome to do a free scan at Colorado Nutrition from 12:00-2:00 p.m.
*There will be a prize for the male and female with the most improvement over the 6 week challenge* Remember to join the DNR Nutrition Challenge ’19 group on FB for more information from coach Ana

Freedom WOD Classes

Warm Up: 6 Mins
1 Round of Cindy
200 M Row
1 Round of Cindy
3 Over Unders / Side

Strength: 13 Mins 
8 Minute EMOM:
Min1: :50 M.E Double DB Suitcase Lunges (Minimum 10/Side)
Min2: M.E MU / Dips
Min3: Rest
*Choose your own weight but must be able to obtain 10/side during your :50

Mobility: 4 Mins
90 Seconds / Side Chest Smash (LAX or BB)

Metcon: 20 Mins
“Cindy” – 20 Min AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats

Elite Competition Class 

Rest Day

Performance Power Train

Thursday, January 31st, 2019
Preflight:Back to Chesticle Thursday, then finish with waaaaay too many db snatch and burpees

JetFuel:
2x
50 jumping jacks
10 scap pullups
10 wall traces

Major Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Floor Press
Max 1
1xAMRAP @90%
1xAMRAP @80%
**Compare to max 3 Dec 6th

GainCity:
DB Incline bench
4×8 heavy

Single arm landmine row
4×8 heavy

3xSuperset
12 Ring Curls
30 bandy pushdowns

3xSuperset
12 Ring Overhead ext
30 bandy curls

Afterburner (optional):
10mins Max Rounds
10 DB snatch (5each)
10 Burpees