Warm Up: 2 Mins Plate Warm Up Shoulder Development: 3 Min 3×8-10  of Victory 3×8-10 of 90/90 Technique Review / workout brief Metcon: 16 min Tabata 20 sec on / 10 sec rest 8 rounds or 4 mins at each station before rotating to the next station. DB or KB Push Press Row for Cals

Congrats to all of you Hooligans who were able to get your first MUs and Pull ups! Freedom WOD Class Warm Up: 5 Mins 2 Rounds: 10 Wallballs 30 Sec Cat/Cows 30 Sec Hollow Hold 10 Push Ups Conditioning EMOM: 8 Mins 5 Min EMOM 8-15 Burpees Ankle / Calf Mobility: 8 Mins Roll and

Warm Up: 3 Mins 500 M Row Metcon: 24 mins 3 Rounds of 1:00 min Max Effort at each Flutter Kick Squat  https://www.youtube.com/watch?v=cB8TdlUUSmg Flutter Kicks https://www.youtube.com/watch?v=qfdDaf95afk Romanian Deadlift w/ Plate Russian Twist with plate Front Rack Plate Lunges Hanging Oblique Knee Raises https://www.youtube.com/watch?v=Q5QaSJEzmf8 Russian Step Ups https://www.youtube.com/watch?v=OWJm7Q30AWQ Butterfly Sit Ups https://www.youtube.com/watch?v=_HDZODOx7Zw

Please take the time to review the movement standards for 18.3 before coming in to perform the workout. Good luck to everyone! https://games.crossfit.com/workouts/open/2018#movementStandards Freedom WOD Classes Warm Up: 6 Mins 2 Rounds 8 Inchworms 8 Walking Samson 3/side Torso Circles (neuro mobility) Crab Walk E->W Ring MU / DU Technqiue: 10 Mins Ring MU Practice

Warm Up: 3 Min Plate Warm Up Core Development: 4 min 2 Rounds 30 Sec Double Crunch https://www.youtube.com/watch?v=orvpJi1ypP0 Rest 10 Sec 30 Sec Stright leg Crunch https://www.youtube.com/watch?v=GDbijXGYG-Q Rest 10 Sec 30 Sec Spiderman Planks https://www.youtube.com/watch?v=vLp8d8z2uNI Rest 10 Sec Technique Review / Workout Brief: Metcon: 12 min 3 Rounds 1 Min Max Effort at each station. Anchor Point T-2-B

Thank you Christine for being the official DNR Opens Photographer for the 3rd year running! It’s amazing you were able to take this picture of yourself during 18.2 Freedom WOD Class Warm Up: 6 Mins PVC ROM Drills Then Banded Exercises 15-20 Reverse Flies 15-20 90/90s 15-20 Rows S&C: 10 Mins 3 x Superset 8