Zack Thompson Freedom WOD Classes Warm Up: D.R.O.M.S Strength/Skill: Week Four: De-load Split Jerk dip + 50/50 split 1. Skill Transfer Split Jerk Strict Press – 3×3 Split jerk the bar overhead, then perform 3 strict presses from the front rack while your feet remain in the “split catch” position. This should not be for

Meet Annie Champain, CrossFit DNR’s May Athlete of the Month! To see more about Annie or any of the past athlete of the month click on the ABOUT tab and go to the featured athlete. Freedom WOD Classes Warm Up: D.R.O.M.S Mobility: Hips/Shoulders Strength: Week Four: De-load Snatch Bar Path/Technique Snatch Speed Drills – 15-20

Freedom WOD Classes Warm Up: D.R.O.M.S Mobility: Leg/Hips Strength: Week Four: De-load 10 Min EMOM 3 Front Squats 65% 1RM Metcon: 2 Rounds 15 Wall Balls 15 Double Unders 15 Sit Ups Run 400 M 2 Rounds 15 Wall Balls 15 Double Unders 15 Sit Ups Elite Competition Class 1. Snatch EMOMx10: 1 Squat Snatch

Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Week Three: Functional Over Reaching Back Squats 85% of 1RM 10 x 3 Metcon: In Teams of Three: 25 Min AMRAP 15 Cal Row 10 Back Rack Lunges (5 each leg) 95/65 5 Box Jump 24/20 Once the rower is available then the net athlete can start working

Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Week Three: Functional Over Reaching Sq Clean 85-90%% of 1RM 5 x 1 Metcon: RX WOD In 6 minutes: Run 1/2 mile With remaining time: Max Front Squats (155/115) Rest One Minute and proceed to: AMRAP 12 Minutes 5 Snatch (155/115) 10 Pull Ups 15 Power Clean (155/115)

You ask and you shall receive! Starting this Saturday from 9:00am to 10:00am  MIRO’S MOBILITY This is a pilot class and will continue if there is the demand for it. Cost per class will be $8.00 per person.  There is NO class sign up on Mindbodyonline. If you plan on attending the class please just