Warm Up (5 Mins) 5 Russian Step Ups/side 10 Burpees w/o push up 10 Banded Pull aparts 10 Banded Protractions/side 10 Banded Pull Downs 1 Min Moderate Bike Metcon: 19 Mins  4 x 4 Min AMRAP w/ 1 Min Rest Between 10 Box Jumps 10 Ring Rows 10 Burpees

Martha and Marc tied the knot yesterday! Congrats newly weds and thank you for celebrating with us today! Freedom WOD Classes Warm Up: 10 Mins 2 Rounds 20 Banded Tricep Extensions 8 / Leg Lunges 8 Pull Ups / Ring Rows 8 Hand Release Push Ups Then: 2 Min / Side LAX roll quads Strength:

Warm Up (5 Mins) 400 M Run / 500 M Row Then: 10 Scorpions (per side) 10 Bird Dogs (per side) Shoulders (6 Mins) 2 Rounds: :30 Cuban Rotations :30 Bottoms Up Single Arm KB Press (L) :30 Bottoms Up Single Arm KB Press (R) :30 Banded Face Pull Then: 2 Min Peanut Lax Ball

Freedom WOD Classes Warm Up: 6 Mins 3 Complexes: 5 Snatch Grip DL 5 Snatch High Pulls 5 Power Snatch 5 OHSq :30 Hollow Hold After Each Complex Strength: 14 Mins  Power Snatch Cycling Min 1: 8 @ 50% Touch n’ Go Reps Min 3: 6 @ 60% Min 5: 6 @ 70% Min 7:

Warm Up (5 Mins) 2 Rounds 6 Candlesticks 4 Dragon Flags 6 Burpee Broad Jumps Then: 1 Min Samson Stretch / Side Hips (6 Mins) 6 Min Circuit 3 Eccentric Hamstring Curls 5 Hip Hikers /Side 5 Front Foot Elevated Split Squats / Side Metcon: 14 Mins  14 Min AMRAP 10 T2B 50′ Bear Crawl 20 Goblet

The Man… The Myth… The Hooligan Legend, Cole Barone has accepted a pretty sweet gig in Southern California and will be relocating by the end of the month. Thank you for being such a huge part the DNR family and setting such a high bar for the top dogs! If you see this man lurking,