Happy Birthday Coach Shannon! Thank you for the crazy optimism you bring to DNR! Warm Up: 5 Mins 10 / Side Unloaded BB Lunges 200 M Run/Row 1 Min / Side Banded Samson 10 Unloaded BB Thrusters Strength: 18 Mins 3 Rounds Not For Time 10 / Side OH Lunges (alternating) 10 / Side DB

Warm Up – 3 Mins Burpee Song Shoulder Development – 8 Mins 8 Min Circuit 10 Piston Presses (per side) 10 Band Pull Aparts (per side) 10 Wall Slides 10 Banded Abductions (per side) Metcon – 14 Mins 14 Min AMRAP Ladder Row 3 cals 3 burpees over rower 6 cals 6 burpees over rower

We are still planning to be at City Park at 1:30 for the BBQ and game day! Keep an eye on the weather though. We may need to change plans and host the event at DNR. Updates will be posted on the FB event page on Saturday Warm Up: 6 Mins MB Warm Up Strength:

Warm Up – 6 Mins 500m Row -then- 2 Rounds: 30 sec Plank 10 Kip Swings 5 Squats w/ 2 sec pause Metcon – 20 Mins Deck of Cards Workout ♠ Pull Ups ♥ Push Ups ♦ Squats ♣ Burpees Joker – 20/15 Cal Bike

Caption Challenge! Check out the FB page and give us your best caption for this photo. Thank Kill Cliff for sponsoring the Rocky Mountain Throwdown next month! #Killthequit Warm Up: 5 Mins 2 Rounds 150 M Row 10 Push Ups 10 PVC Pass Throughs 10 PVC Shoulder Dislocators Strength: 15 Mins 3 Rounds Not For

Warm Up – 5 Mins Medball Warm-Up Core Development – 6 Mins 3 Rounds: 30sec Flutter Kicks 30sec Plank side-to-sides 30 sec straight leg sit ups 30 sec Rest Metcon – 15 Min Cap 30-20-10 DB Push Press DB Goblet Squat 400m Run