Freedom WOD Classes Warm Up 12 Mins 2 Min Row Then 2 Rounds: 15 Pull Aparts 10 Kip Swings 10/Side Fire Hydrants 10/Side Lying Lateral Leg Lifts 5:00 Shoulder Mobility – roll or stretch Strength: 8 Mins 8 Min EMOM Min 1: 4 Back Squats 75-80% Min 2 : 15-20 Sit Ups Metcon: 18 Mins

Don’t forget to submit your scores at games.crossfit.com if you registered online for the open! This Friday is the final open workout of the year and our after party. Get your karaoke party pants on! Freedom WOD Classes Warm Up: 6 Mins Down & Back: Walking Samson Inchworms Then 2 Rounds: 10 Clean DL 10

It’s Beach Day! Remember, you get extra tickets for the drawing if you dress up, submit your score, post and tag DNR on social media! Heats are posted on Mindbody Freedom WOD Classes Metcon: “25.2 Open” For Time: 21 pull-ups (Jumping Pull Ups) 42 double-unders (singles) 21 thrusters 95/65 (65/45) 18 chest-to-bar pull-ups (chin over

Shout out to Pat Attkisson and The Grateful Deadlift for this super sweet team design! Hope y’all are ready for “Beach Season”! Freedom WOD Classes Warm Up: 7 Mins 3:00 Row 1:00 / Side Pigeon Stretch 1:00 / Side Couch Stretch Conditioning: 14 mins Every 4:00 x 4 Rounds 500 M Row – 2:00 cap

Freedom WOD Classes Warm Up: 14 Mins  2:00 Alternating Step Ups 10 Jefferson Curls 15 Banded Good Mornings 10 Deadlifts :45 Dead Bugs :30 HS Hold 12 / Side Bottoms Up KB Press 4:00 LAX Roll Shoulders or Glutes Strength: 13 Mins 5 Mins to warm up to working weight 8 Min EMOM Min 1:

Freedom WOD Classes Warm Up 12 Mins 2 Min Bike / Row Then 2 Rounds: 15 Pull Aparts 10 Kip Swings + Hip Drive – Video (not this exact drill but open the hip like this at the back of your kip swing) 8 Pull Ups / Ring Rows :30 Hollow Rock or Hold 5:00