Welcome to DNRs twisted annual Valentine’s workout. “The Break Up”, “The Make Up”, & “The I Hate You”! We wish everyone an amazing day with your loved ones! Freedom WOD Classes Warm Up: 4 Mins 2 Rounds :30 Each Air Squat Inchworm Lunges Burpees Mobility: 6 Mins Athlete Choice Metcon: 32 Min The Break Up

Happy Birthday Coach MoMo. We love you Marie! Freedom WOD Classes Warm Up: 8 mins 2 Rounds: 10 PVC Pass throughs 10 Kip Swings 10 Strict Press 5 Burpees Then: – 1:30 / Side LAX Roll Posterior Shoulder or Traps Retest Strength: 16 mins – Compare to 2/5/19 10 RM Strict Press – 10 Mins

Freedom WOD Classes Warm Up: 7 Mins 200 M Row 10 RDL 10 DL 10 Strict Press 50 Banded Pull Aparts 200 M Row Row Retest: 6 Mins 500 M Row For Time *Compare to 12/4/19 Mobility: 4 Mins 2:00 / Side Hamstring Smash Metcon: 20 Mins On the 4:00 x 5 Rounds: 15 Slamballs

Here are mock ups for the hoodies! You can request the sun logo shown above or our original logo on any color hoodie. Orders will be entered in on Friday so get your name on the list (ipad) if you haven’t yet. Freedom WOD Classes Warm Up: 6 mins 10 / Side Front & Lateral

Freedom WOD Classes Warm Up:  2 Rounds: 15 Banded Lat Press Downs 10 Push Ups 5 Strict Pull Ups Then 200 M Row / .3 Bike Strength: 15 Mins Max Effort Strict Pull Ups – 5 Mins Bench Press 10 RM – 10 Mins *Compare to 12/2/19 Metcon: 15 Min Cap 3 Rounds For Time:

Elite Competition Class Jerk Balance 3 Sets of 3 Work Technique Loads Between 25-40% of 1RM Split Jerk STIMULUS The Jerk Balance is a helpful drill for training proper position under the bar and equal weight distribution between the front and back legs during the split position We’ll keep the weights fairly light here to