Welcome to DNRs twisted annual Valentine’s workout. “The Break Up”, “The Make Up”, & “The I Hate You”! We wish everyone an amazing day with your loved ones!

Freedom WOD Classes

Warm Up: 4 Mins
2 Rounds :30 Each
Push Up
Inchworm
Lunges
Burpees

Strength: 8 Mins – modified for valentines wod
5 Minute EMOM:
Min1: M.E MU / Dips
Min2: Rest

Metcon: 32 Min
The Break Up
Death by Wall Balls 20/14 18 min cap

Rest 1 Min

The Make Up
10 min AMRAP
Over Head Walking Lunges w/plate 45/35

Rest 1 Min

The I Hate You
30 Unbroken DU

Elite Competition Class 

Rest Day

Performance Power Train

Thursday, Feb 14th, 2019
Preflight: Power Jerks, a whole mess of pushups and a KB clean and press shindig

JetFuel:
Bike 2mins
-then
3×8
Front Raise/Lateral raise/Rear delt raise
Pushups

Major Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Power Jerk
Max 4
1xAMRAP Push Press @70%

GainCity:
Pushups
2xMax Reps
2x Max Reps Slingshot

Single Arm KB Row
4×8 Heavy

3×30 Each Bandy Curls, Bandy Pushdowns

Afterburner (optional):
OTM: 10 minutes:
10 KB Hang Power Clean and Push Press
**Both arms. Last week was single arm, alternating.**