Saturday Partner Metcon: In Teams of 2 OR 3: 30 Min Chipper AMRAP: 50 Slam Balls 4 Wall Walks 50 Russian KBS 4 Wall Walks 50 Push Ups 4 Wall Walks 100 Air Squats *Only 1 athlete works at a time. The other partner rests. *If team of 3 then one athlete works, 1 rests,

Freedom WOD Classes Warm Up: 10 Mins 30/24 Cal Bike / Row 20 Air Squats 10 / Side Front & Lateral Kicks 10 Front Squats 20 Pull Aparts 10 Band Pass Throughs :30 Handstand / Plank Strength 12 Mins 8 Min EMOM: 1. 12-15 Front Squats 135/95 or 50% – whichever is lower 2. 8-10

Freedom WOD Classes Warm-Up: – 6 Mins 1:00 PVC pass throughs 10 / Side Front & Lateral Leg Kicks 1:00 Hip & Ankle Opener 10 Push Ups 10/Side DB External Rotation *If you haven’t been here for bodybuilding then go through a quick tutorial with the coach during the warm up Week 1: Test Week

Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 10 Wall Glides 10/Side External Rotation 15 Pull Aparts 5 Tempo Push Ups – 2 seconds down 10 Good Mornings 5 Inchworms Strength – 12 Mins 8 Min EMOM 1. :45 Max Rep Ring MU OR 10-15 C2B Pull Ups 2. :45 Max Rep Push Ups

Happy Veterans Day and Belated 250th Birthday to the Marine Corp! Today’s workout is the Combat Fitness Test. Dare we say, this might become an annual benchmark at DNR so lets record everything today! Freedom WOD Classes Warm Up: 8 Mins 400 M Run E-W-E Down & Back High Knees Butt Kicks Toe Touches Walking

Freedom WOD Classes Warm Up: 10 Mins 500 M Row Then 2 Rounds 10 Alt. Lateral Lunges 10 Kip Swings :30 Hollow Hold 5 Inchworms Then: :30 / Side Figure 4 Rocks – Video :30 / Side Samson Stretch Strength: 12 Mins 8 Min EMOM 1. 12-20 Alternating Front Rack Lunges – from rack if