Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 15 Banded Reverse Flies 15 Banded Bicep Curls 15 Banded Chest Flies 7 Burpees Brodown Throwdown: 10 Mins 3 x Superset 5-10 Strict Pull Ups 10 DB Skull Crushers Rest 2-3 Mins Mobility: 8 Mins Roll Glutes and Quads w/ LAX Ball 8 Mins Metcon: 15

Warm Up: 3 Min 2 Rounds 20 Secs at each station In Place High Knees Air Squats Samson Stretch Spealer Rows Shoulder Development: 4 Min 3×8-10  of Victory 3×8-10 of Row Technique Review / Workout Brief: Metcon: 14 min Cap 9 Rounds  5 KB Thrusters 5 Pull Ups or Ring Rows EMOM perform 5 Push

And this is what you should look like after an opens workout. I’m speaking of course about Bryan’s perfect hair! Nice work on the first round of opens. Remember to be reserving your class spots on Mindbody to gain your attendance points. Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 10 KBS 6 Inchworms

Warm Up: 5 min Row 15 Cal 1 Min Jumping Jack 1 Min Walking Samson Bike 12 Cal Core Development: 4 min 2 Rounds 45 Sec Hollow Hold 15 Sec Rest 45 Sec Bicycle Crunch 15 Sec Rest Technique Review / Workout Brief: Metcon: 12 min 12 Min AMRAP 5 Shuffle Burpees 10 Cal Row

Coach Chase wants to know if you’ve submitted your scores for 18.1 yet? Deadline is at 6:00 p.m but the website starts to run slow as it gets closer to time. This weeks hashtag for check-ins is #enduretheopen as well as #crossfitdnropen18 Freedom WOD Classes Warm Up: 8 Mins Plate Warm Up Followed by 2

Warm Up: 4 Mins Row 200 M 10 Burpee Broad Jumps Row 200 M Posterior Chain Development: 4 Min 2 Rounds 30 Sec KB RDL 30 Sec Banded Good Mornings 30 Sec Plank Hold 30 Sec Rest Technique Review / Workout Brief: Metcon: 13 min 13 Min AMRAP 12 DB Push Press 12 DB Box