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

Warm Up: 3 Min 2 Rounds 20 Secs at each station Inch Worm Floor Sweeper Samson Stretch Spealer Rows Shoulder Development: 4 Min 3×8-10  of Victory 3×8-10 of Row Technique Review / Workout Brief: Metcon: 12 min 4 Rounds 20/16 Cal Row 10 Single Arm DB Hang Clean and Press (6 per arm) 6 Rainbow

Beach Season Is Coming! Freedom WOD Classes Warm Up: 6 Mins 2 Rounds 15 Straight Leg DL 15 Pendlay Rows 20 Lateral Jumps over BB 20 Sec Hollow Hold Spring Break Prep: 6 Mins 4 Round Tabata (20:10 – not rotating) V-Ups Russian Twists Bicycle Crunches Mobility: 12 Mins Ankle Mobility (posterior and anterior) –

Warm Up: 3 Mins Warm Up: 3 mins 1 Min Casual Row/Bike 20 Sec Intense Row/Bike 40 Sec Casual Row/Bike 20 Sec Intense Row/Bike 40 Sec Casual Row/Bike Core Development: 6 mins Rotating ½ Tabata 20/10 (this will be 6 mins long) Russian Twist 15/10 plate Flutter Kicks Sit Ups Technique Review / Workout Brief:

Here is your 18.3 Sponsor! Ascent Protein Saturday Night Lights Raffle give-a-way will include 3 bags of protein, 3 shaker cups, and 3 hats. You must be there to get a raffle ticket and you must be there for the drawing to win. So come and support you fellow athletes and see if you are

Warm Up: 4 Mins Tabata 20/10 In Place High Knees Jumping Jacks In Place Butt Kicks Air Squats Posterior Chain Development: 5 Mins 5 Min AMRAP X Band Walks east/west 10 Single Leg KB RDL 5 Goblet Squats w/ 2 Sec pause at bottom Technique Review / Workout Brief: Metcon: 12 min Rotating Tabata 20/10