Warm Up: 3 Min 30 Sec Push Ups 30 Sec Shuttle Runs E-W 30 Sec Plate Jumps 30 Sec Samson Stretch 30 Sec Inchworms 30 Sec Mountain Climbers Shoulder Development: 4 Min 2 Rounds 10-15 Banded Face Pulls 10-15 Banded W’s 10-15 Banded Lat Press Downs Rest 30 Secs Technique Review / Workout Brief: Metcon:

Tomorrow is the final day to place your order for the 2018 DNR Open Shirts. Register for a t-shirt or tank at the check in counter and specify orange or gray! Freedom WOD Classes Warm Up: 5 Mins 2 Rounds or 5 Mins 10 DL – Unloaded Barbell 10 Power Cleans 10 Hand Release Push

Warm Up: 3 Min 500 M Row Core Development: 6 Min Rotating ½ Tabata 20/10 (this will be 6 mins long) V-Ups/Knee Ups Russian Twist 15/10 plate Flutter Kicks Technique Review / Workout Brief: Metcon: 12 Min 12 Min EMOM Min 1: 8-10 Burpee Box Jump (modify to 5-7 Burpee BBJO if needed) Min 2:

Freedom WOD Classes Warm Up: 5 Mins 3 Rounds or 5 Mins 8 Thrusters (unloaded barbell) 10 Floor Press 15 Double Unders or Singles S&C EMOM: 12 Mins 8 Min EMOM Odd: 6-10 Bench Press Even: 12-20 Box Jumps Mobility: 5 Mins 2 Min / Side LAX Roll Posterior or Anterior Shoulder Metcon: 18 Min

Warm Up: 4 Min Burpees to Lady GaGa’s on the edge Shoulder Development: 4 Min 3×8-10  of Victory 3×8-10 of Row Technique Review / Workout Brief: Metcon: 14 Min Partner 14 Min AMRAP 10 Wall Balls 20/14 8 Jumping Pull Ups 6 DB Hang Power Cleans The goal is to get a round done every

Freedom WOD Classes Warm Up: 5 Mins 5 Rounds or 5 Mins 5 PVC Snatch Grip DL 5 Hang Power Snatch 5 Squat Snatch 5 Jumping Pull Ups S&C EMOM: 13 Mins 5 Min set up – warm up to 70% or work technique 8 Min EMOM Odd: 4-6 Tn’G Snatch (~70%) Even: 1-5 Ring