Warm Up: 3 Min Limit 2 Rounds 5 Inchworms 10 Burpees 15 Banded Good Mornings Core Develeopment: 4 Mins 4 Rd Rotating Tabata: 20/10 V-Ups / Tuck-Ups Pank Holds Technique Review / workout Brief DB Plank Row Metcon:14 mins 4 Rounds 10 DB Floor Press 10 DB Pendlay Rows 8/side DB Alternating Snatch 8/side DB

Spring Break At DNR, featuring 2 of the Knapp bros Freedom WOD Class Warm Up: 5 Mins 2 Rounds: 10 RDL 10 Pendlay Rows 5 Inchworms 10 Ring Rows 1 Min Samson Midline: 5 Mins Rotating Tabata 3 rounds / station (20:10) Flutter Kicks w/ plate Russian Twists w/ plate Sit Ups w/ plate Mobility:

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