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”

Freedom WOD Classes Warm Up: 10 Mins Coach Lead Bumper Plate – 5 Mins Athlete Mobility / ROM – 5 Mins Strength: 15 mins 2 x Giant Sets: 10-15 Matador Dips 10-15 Strict Press ~55% 10 DB Flies + 12-15 Double DB Bench Press *go for unbroken on same weights 4:00 Rest Between Sets Metcon:

Happy St. Patricks Day Hooligans! Stay safe this weekend! Freedom WOD Classes Warm Up: 7 Mins 3:00 Pizza Delivery Game 1:00 PVC ROM 15 Band Lat Press Down 10 Kip Swings 10 Ring Rows Strength: 15 Mins 2 x Giant Set 20 Cable Lat Push Downs – share the three machines. Go out of order

Freedom WOD Classes Warm Up: 8 Mins 1:00 PVC ROM 25 Pull Aparts 20 Band Tricep Ext. 15 Band Y’s :30 Handstand or Plank Hold 15 Push Ups Strength – 15 Mins 2 x Giant Sets 10-15 Matador Dips 12 Alt. DB Bench Press (6/Side) 10 Double DB Bench Press 15-20 DB Pull Over /