Warm Up: 2 Mins 400 m Row Posterior Chain Development: 4 Mins 4 Min AMRAP X Band Walks east/west 10 Single Leg KB RDL 5 Russian KB Swings Technique Review / Workout Brief Metcon: 16 Mins Rotating Tabata 20/10 KB Deadlifts 70/53 or 53/35 Flutter Kicks DB Floor Crush Press https://www.youtube.com/watch?v=wlJKG9UNblI Box Jumps  

Happy Birthday Syd Kid! Freedom WOD Classes Warm Up: 5 Mins 2 Rounds 10 Squats w/ 2 sec pause 10 Push Ups 5 Inchworms (no push up) 10 PVC Pass throughs S&C EMOM: 12 Mins 8 Min EMOM Odd: 6-12 Front Squats (155/105) Even: 8-15 HSPU Mobility: 10 Mins 2 Min / Side Roll Lats

Warm Up: 3 min 2 rounds or 3 mins 100 Row 10 Air Squats 8 Burpee with out push up or jump 6 Single Leg Broad Jump Squats Core Development: 5 min 4 Rounds 20 Sec Reverse Crunch https://www.youtube.com/watch?v=jZCTieiicJY 20 Sec Mountain Climbers 20 Sec Leg Lift Hip Extensions https://www.youtube.com/watch?v=cp0ngLt8maw 15 Sec Rest Technique Review / Workout

Its Friday! Freedom WOD Classes Warm Up: 5 Mins 3 Rounds or 5 Mins 10 Push Ups 5 Jumping Lunges / Leg 5 Burpees 30 Second Torso Circles Conditioning: 8 Mins 4 Round Rotating Tabata (45:15) Burpees Wallballs (20/14) Mobility: 8 Mins Leg & Hip Stretches Metcon: 14 Min Cap Versus Workout 2 Rounds /

Warm Up: 3 Min 30 Sec Push Ups 30 Sec Shuttle Runs E-W 30 Sec Plate Jumps 30 Sec Samson Stretch 30 Sec Inchworms 30 Sec Mountain Climbers Shoulder Development: 4 Min 2 Rounds 10-15 Banded Face Pulls 10-15 Banded W’s 10-15 Banded Lat Press Downs Rest 30 Secs Technique Review / Workout Brief: Metcon:

Tomorrow is the final day to place your order for the 2018 DNR Open Shirts. Register for a t-shirt or tank at the check in counter and specify orange or gray! Freedom WOD Classes Warm Up: 5 Mins 2 Rounds or 5 Mins 10 DL – Unloaded Barbell 10 Power Cleans 10 Hand Release Push