May’s DNR Devoted Club! Great Job To All The Athletes That Hit 15+ Classes Over The Month Of May! If You Average 45+ Classes Over the Quarter You Get Entered Into A Drawing For A Free Pair Of Custom Nike Metcons! June Is The Last Month Of Q2. Make Sure You Are Signing Up &

Snatch and Run! Freedom WOD Classes Warm Up 7 Mins Toe walks (down and back) Heel walks (down and back) Walking High Kicks (down and back) Floor sweepers (down and back) Butt kickers (down and back) High knees (down and back) A Skip N-S-N – Video B Skip N-S-N – Video Single Leg Broad Jump

Test Week “B” Compare To 3/30/26 Freedom WOD Classes Warm Up: 10 Mins 90 Sec /side lax ball chest Then 2 Rounds 15 Banded Pull Aparts 5 Push Ups 5 Box Step Ups 5 Burpees 5 Box Jumps Strength: 20 Mins  WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN

Saturday Team Fun! Freedom WOD Classes Metcon:  Metcon: 10:00-11:00 In Teams Of 3 100 Cal Row 45 Snatches 95/65 100 Cal Row 45 Clean  95/65 100 Cal Row 45 Thrusters 95/65 One person must hang from the pull up rig. While one person is accumulating cals/reps. One person is resting. Switch out as needed but

Freedom WOD Classes Warm Up 12 Mins  6 Min Barbell Quad Smash then 1 Min Row or Ski Erg 30 Sec Plank 1 Min Row or Ski Erg 30 Sec Hollow Rocks or Hold 1 Min Row or Ski Erg 30 Sec Burpees Strength: 8 Mins 2 Rounds Tabata 45/15 45 Reverse Crunch 15 Sec

Freedom WOD Classes Warm Up: 10 Mins 1:00 /side Front and lateral kicks 1:00 Hip and ankle openers Then 2 Rounds Monster Walks (down/back) 8 Banded Wall Balls Deadlifts (w/band around knees) 8 Banded Wall Balls (w/band around knees) Strength: 20 Mins  WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU