Warm Up: 4 Mins Bring Sally Up Air Squats Posterior Chain Development: 4 Min 2 Rounds or 5 Mins 10 / Side Seated Split Leg Lifts 15 / Side Lateral Monster Walk Start at different stations if limited bands Metcon: 14 Mins 14 Min EMOM Odd: 200 / 175 M Row Even: 10 KB Goblet

Freedom WOD Classes Warm Up: 5 Mins 2 Rounds or 5 Mins: 5 Burpee Pull Ups 10 Front Squats w/ Unloaded Barbell 25 DU or 1 Min Practice S&C EMOM: 8 Mins 8 Min EMOM Odd: 9-13 C2B Pull Ups or Jumping C2B Even: 8-12 Thrusters (95/65) Mobility: 8 Mins 2 Min / Side Roll

Warm Up: 4 Mins 2 Rounds 5 Inchworms 10 Burpees 15 Banded Goodmornings Core Development: 4 Min 4 Round Rotating Tabata (20:10) Flutter Kicks Arch Holds Metcon: 15 Min Cap 4 Rounds 10 DB Floor Press 10 DB Pendlay Row 8/Side DB Alternating Snatch 10/Side DB Plank Row – https://www.youtube.com/watch?v=-NP3Wke4GLA DB Single Arm Farmer Carry

Warm Up: 4 Mins Plate Shoulder Warm Up Shoulder Development: 5 Min Limit 2 Rounds 10/Side DB Shoulder Press (Find Appropriate Working Weight for workout) 15 Banded 90/90s Metcon: 15 Min Cap 8 Round Tabata (20:10 finish all 8 rounds before rotating) DB or KB Push Press Row For Cals Push Ups Ring Rows

For anyone who was upset about missing DNR’s competitions last weekend, here is another chance for you to compete in Fort Collins. This weekend Yeti Cave will be hosting a 3 workout competition and all 3 workouts will be previous Opens workouts. Registration closes today (Tuesday) at 6:00 p.m Freedom WOD Classes Warm Up: 5

Happy Birthday Twins! Thank you to all of our volunteers, coaches and athletes this weekend! Huge shout out to Darryll and Christine for taking pictures that make us all look like spartans Freedom WOD Classes Warm Up: 5 Mins 3 Rounds or 5 Mins: 5 Hang Power Snatch 5 Squat Snatch 5 OHS 5 Lateral