Warm Up (5 Mins) 5 Min Circuit 5 Dragon Flags 10 Banded 90/90s 5 Burpee Broad Jumps Hips (6 Mins) 3 Rounds 5 Front Foot Elevated Split Squats/side 5 Banded Marching Hip Bridges/side Metcon: 18 Min Cap 2 Sets of: 21-15-9 Toes to Bar Burpee Box Overs DB Push Press 2 Min rest b/n sets

“WE CAME, WE SAW, WE KICKED IT’S ASS” It’s Monday and another chance to get just a little bit better. Enjoy the process and the rest will follow Hooligans! If you were not able to attend the judges meeting on Wednesday please text Kyle for information 719-359-0912 Freedom WOD Classes Warm Up: 6 Mins 2

Warm Up (4 Mins) 4 Way Mini Band Walks (10 steps forward, backward, L, R) 1 Min Samson Stretch/side Shoulders (6 Mins) Med Ball ABCs 90 sec lax ball posterior shoulder/side Med Ball ABCs Metcon: 18 Mins Death By MB Cleans

CrossFit Open (part 1) registration is live! Sign up and make sure you select CrossFit DNR as your affiliate. https://games.crossfit.com/cf/login?flow=games&returnTo=%2Fregister%2Fopen Freedom WOD Classes Warm Up: 5 Mins D.R.O.Ms High Knees E-W-E Butt Kicks E-W-E Samson Stretch E-W Burpee Broad Jumps W-E Inchworms half way Strength: 14 Mins  Clean & Jerk Cycling Min1: 8 @55% Tn’G

Warm Up (6 Mins) 3 Rounds: 3 Push Ups 5 Ring Rows 7 Squats (focus on knee drive) Then: 1 Min/side Samson stretch Metcon: 20 Mins Deck Of Cards 20 Min AMRAP Heart – Ring Rows Diamond – Squats Spades – Sit Ups Clubs – Push Ups Joker – 500m Ski/Row *J-11, Q-12, K-13, Ace-14

Congratulations Logan on being the January AOM! Thank you for being a true leader and showing perseverance as you made a strong return to the Hooligan Nation! Freedom WOD Classes Warm Up: 5 Mins Plate Warm Up *Hip Focus Strength: 13 Mins  8 Minute EMOM: Min1: :50 M.E Front Rack Lunges (Minimum 10/Side – scale