Freedom WOD Classes Warm Up: 10 Mins Walking Samson Stretch N-S-N Inchworms N-S Duck Walk S-N-S 15 Banded Air Squats 10 Jefferson Curls 10 Alt Step Ups 1:30 / Side Calf Stretch / Ankle ROM Strength – 15 Mins 2 x Giant Sets 12-15 Back Squats 70% w/ Band 8-10 / Side (not alternating) DB

Freedom WOD Classes Warm Up: 7 Mins 5 Burpees 20 Pull Aparts 8 Hang Power Cleans 8 Strict Press 8 Power Clean 8 Push Jerks 5 Burpees Strength: 15 mins 2 x Giant Sets: 8-12 Strict Press ~60% 10-15 Matador Dips 10-20 Double DB Bench Press 15-20 DB Pull Over w/ Skull Crush Finish 4:00

It’s time for us to get together outside the walls of DNR! Itinerary: Meet at Odells at 5:30 p.m Ladies will pretend to have a good time and enjoy their drinks on the Wine side of Odell’s Meanwhile the dudes will be “broing” out hard on the brewery side of Odell’s. Sometime throughout the evening

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds: 5 Inchworms 10 PVC Goodmornings 10 Deadlifts 10 Alt Step Ups 15 Air Squats w/ Band Then 1:30 / Side Couch Stretch Strength – 15 Mins 2 x Giant Sets 12-15 Back Squats 70% w/ Band 12-16 Alt. DB Step Ups 15 / Side Single Leg

Meet Joel and DooLittle! Joel has been at DNR for about 2 months and his go-to class is 3:20 p.m. You can find him and DooLittle camped out in lane 14. Please give them some space as Joel is visually impaired (he can see you if you’re directly in front of him) and DooLittle is

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. Freedom WOD Classes Warm Up: 8 mins 400 M Run 2 Rounds: 8 Kip Swings 8 Ring Rows 8 Clean High Pulls 8 Power Cleans 8 Front Squats Metcon: 35 Min Cap “Badger”