Freedom WOD Class Warm Up: 5 Mins Plate Warm Up – Shoulder Emphasis Strength: 17 Mins 3 Rounds not for time: 10 DB Chest Flies 10-15 Narrow Hands Push Up 10 DB Pullovers Rest 1 min between each movement (Mobility – smash chest/triceps & banded shoulder stretches) Metcon: 15 Min Cap Versus Workout 3 Rounds

Warm Up – 6 Mins In any order: 15 Assault bike cals 15 DB Push Press 30 sec plank 400m Run Hip Development – 5 Mins 5 Min Circuit: 10 X-Band Walks/side 20 KB Dimmel DL (3 seconds down, 3 seconds up, constant movement) 10 Clamshells per side Metcon – 15 Mins Rotating 15 Min

Did you know Bryan accepted a position with Aurora Fire Rescue?! We wish him the best of luck in academy and hope to see him back soon! Thank you calling DNR home, sir Freedom WOD Class Warm Up: 7 Mins 2 Rounds 10 / Side Front Rack Lunges – Unloaded barbell 10 Thrusters 10 RDLs

Warm Up – 6 Mins 500 M Row E→W High Skips E→ W Samson Stretch 10 Ankle Rotations (per side) – from Neuro mobility 10 Air Squats w/ 3 sec pause Run Intervals – 4 Mins 20/10 Tabata Sprints Sprint for 20 seconds, rest for 10 and run back to original starting point on next

Freedom WOD Class Warm Up: 5 Mins 2 Rounds 20 Second Hollow Rock 15 / Side Lying Lateral leg raises 5 / Side Over Unders Strength: 15 Mins 3 Rounds not for time: 12 / Side Bulgarian Split Jumps 10 Hanging Oblique Crunches 10 / Side DB or KB Side Lunge Rest 1 min between

Warm Up – 6 Mins 2 Rounds 250 M Row 10 X-Band Walks (each direction) 10 Kip swings Core Development – 4 Mins Tabata (20/10) Hollow Body Hold Flutter Kicks Metcon – 15 Mins DB “Jackie” – 2 Rounds For Time: 500 M Row 25 DB Thrusters 15 Pull-Ups