Happy Birthday Vanessa! Thank you for making this place run so smooth! Freedom WOD Classes Warm Up: 5 Mins PIK Drill 10 Arm Only Pulls 10 Back -> Arm Pulls 10 Legs -> Back -> Arms Then 2 Rounds – 20 Sec at Each High Knees Jumping Jacks Mountain Climbers Midline: 8 Mins For Time:

Warm Up: 3 mins 200 Row 25 Hollow Rocks 30 Superman Core Development: 6 mins Rotating 1/2 Tabata 20/10 Russian Twist Flutter Kicks Sit Ups Metcon: 12 min Rotating Tabata 20/10 DB Shoulder Presses Rainbow Ball Slams https://www.youtube.com/watch?v=9kqGbwTpoKQ Alternating Lunges

The first Open workout gets released this Thursday and must be submitted by Monday at 5:00 p.m. Get registered today and join the DNR team! Freedom WOD Classes Warm Up: 6 Mins Coach Lead PVC Shoulder Warm Up – 3 Mins 2 Rounds 8 Lunges / Leg 8 Over / Unders *Kick Over Racked Barbell

Warm Up: 4 min 3 Rounds 8 Air Squats 5/Leg Side Lunges 5 Burpee Broad Jumps Hip Development: 5 Mins 5 Min AMRAP 8 steps per diriction X Band Walks 20 Hip Bridges or 10/side single leg Metcon: 12 min CAP 4 Rounds 50 Double Unders or 100 Singles 50 Squats 15 KB Swings

Freedom WOD Class Partner Workout – 5 Rounds For Time: Athlete 1: 5 Power Cleans (95/65) 5 Hang Squat Cleans (95/65) 5 Thrusters (95/65) Athlete 2: 16 DB Snatch (50/35) Athletes will finish 1 full round / set of the above movements then wait for their partner to finish and trade stations. Both athletes will

This Summer (dramatic music) Kody Knapp Stars as Smeagol, the Rocker in “Lord of The Ring – The Prequel” Freedom WOD Classes Warm Up: 5 Mins Flight Simulator Conditioning: 6 Mins Rotating Tabata (45:15) 2 Rounds / Station Sit Ups Plank Hollow Hold Mobility: 10 Mins Roll Triceps 90 Sec / Side Banded Shoulder Stretches