Freedom WOD Classes Warm Up: 8 Mins PVC Warm Up: 2 Rounds: 10 Deadlifts 10 Hang Power Snatch 10 Overhead Squats 10 Squat Snatch Then 3:00 athlete choice mobility Strength: 18 Mins “Warm Up” Set: 8-10 Power Snatch + Overhead Squats ~50% 3-2-1-1 Squat Snatch – Finish around 90-95% Metcon: 18 Min Cap Partner Workout:

Our hooligans represented DNR strong at Turkey Challenge this weekend! Everyone crushed it and pulled out two podium finishes! Nathan took home a 3rd place finish in the Men’s Open AND Our team of Cass, Annie, Zack and Kmart locked down 2nd in the Rx Team division Congratulations and thank you all for representing DNR!

Freedom WOD Classes Warm Up: 12 Mins 400 M Run / 500 M Row 10 RDLs 5 Inchworms 10 Scap Pull Ups 10 Kip Swings 1:30 / Side Trap Roll Then 5 Min Coach lead: High Hang Squat Clean Strength / Technique: 15 Mins Snatch – squat snatch if appropriate 2 x5 Complexes @ 50%

Here is the heat schedule for all of our athletes competing at Turkey Challenge Team: Cass-Annie-Zack-Kmart Saturday 9:20 a.m – Court 2:09 p.m – Field Sunday 10:40 a.m – Field 1:15 p.m – Court Individual Womens 40+ – Andi Saturday 8:00 a.m – Field 11:00 a.m – Court Sunday 8:00 a.m – Court 11:15 a.m

BROS! We have 6 STUDS competing at Turkey Challenge this Saturday and Sunday. If you have a chance to come cheer them on we’d love to see y’all come and support! We’ll post up their heat times in the next day or two. Team: Cass – Annie – Zack – Kmart Individual: Andi – Nathan

Freedom WOD Classes Warm Up: 10 Mins 500 M Row 1:00 PVC ROM 2 Rounds: 5 Inchworms 10 Push Ups 10 Kip Swings 10 Ring Rows Strength: 12 Mins Then: 10 Min E(very other)MOM – 5 Rounds: 5-10 Pull Ups – as hard as possible but still unbroken *Kipping allowed, ring rows, c2b, negatives. Your