Freedom WOD Classes Warm Up: 6 Mins 15 KBS 10 Strict Knee Raises 15 KBS 5 / Side Straddle Leg Lift 15 KBS 1:00 / Side Samson Strength: 6 Mins :45 / Side Banded Wood Chop (video) 1:00 Mountain Climbers :45 / Side Banded Pallof Press (video) 1:00 Bicycle Crunch * :15 transition between movements

Apparently the 6:20 p.m class tonight will be a farewell for both of these young ladies. Danielle and Bailey have only been with us for a few months but have made great improvements and more importantly, become a big part of the community in a short time! We wish you both the best and look

Freedom WOD Classes Warm Up: 5 Mins 2 Rounds – :30 at each Burpees Banded Curls Hand Release Push Ups Jump Rope Banded Pull Aparts Strength: 15 Mins Bench Press – 5 min warm up 10-8-6-6 – 10 mins 10@~72% 8@~77% 6@80+% 6@80+% Mobility: 8 Mins 2:00 / Side Roll chest and anterior shoulder 2:00

Freedom WOD Classes Warm Up: 5 Mins 200 M Run 10 Air Squats w/ 2 second pause 10 Front Squats – barbell 10 Power Snatch – barbell 10 / side OH barbell lunge 200 M Run Strength: 15 Mins Front Squats – 5 Min Warm Up 10 @ ~72% 8 @ ~77% 6 @ 80%+

Happy Friday Hooligans! Big News: Vets4Life has upped the number of athletes that we can support at DNR! If you have any vets that would be interested in being a part of the community please send them our information. Freedom WOD Classes Warm Up: 6 Mins 2:00 PVC Shoulder ROM 15 Banded Curls 15 Banded

Freedom WOD Classes Warm Up: 6 Mins 10 Hand Release Push Ups 10 MB Cleans 10 Hand Release Push Ups 10 Squat Cleans 1:00 PVC ROM 2:00 Hip Stretching Strength: 18 Mins 3×5 Clean High Pulls 3×5 Olympic DL *Mobility Between Sets Home WOD: 12 Min Cap “Elizabeth” 21-15-9 Squat Cleans (135/95) OR Alt. DB