It’s Beach Day! Remember, you get extra tickets for the drawing if you dress up, submit your score, post and tag DNR on social media! Heats are posted on Mindbody Freedom WOD Classes Metcon: “25.2 Open” For Time: 21 pull-ups (Jumping Pull Ups) 42 double-unders (singles) 21 thrusters 95/65 (65/45) 18 chest-to-bar pull-ups (chin over

Shout out to Pat Attkisson and The Grateful Deadlift for this super sweet team design! Hope y’all are ready for “Beach Season”! Freedom WOD Classes Warm Up: 7 Mins 3:00 Row 1:00 / Side Pigeon Stretch 1:00 / Side Couch Stretch Conditioning: 14 mins Every 4:00 x 4 Rounds 500 M Row – 2:00 cap

Freedom WOD Classes Warm Up: 14 Mins  2:00 Alternating Step Ups 10 Jefferson Curls 15 Banded Good Mornings 10 Deadlifts :45 Dead Bugs :30 HS Hold 12 / Side Bottoms Up KB Press 4:00 LAX Roll Shoulders or Glutes Strength: 13 Mins 5 Mins to warm up to working weight 8 Min EMOM Min 1:

Freedom WOD Classes Warm Up 12 Mins 2 Min Bike / Row Then 2 Rounds: 15 Pull Aparts 10 Kip Swings + Hip Drive – Video (not this exact drill but open the hip like this at the back of your kip swing) 8 Pull Ups / Ring Rows :30 Hollow Rock or Hold 5:00

Well done in 25.1! Remember to submit your score at games.crossfit.com with Kody Knapp as your judge if you signed up for the online open. Here are the team standings after week 1: 1st: Van Scalin’ 2nd: The Grateful Deadlift 3rd: Pumping Iron Maiden Freedom WOD Classes Warm Up: 10 Mins Down & Back: Walking

It’s Time!! Friday Night Light Heats are posted on Mindbody. Please register for those like normal class times. Please come early or stay late to help judge other athletes. Freedom WOD Classes Metcon: “25.1 Open” For Time: 21 pull-ups (Jumping Pull Ups) 42 double-unders (singles) 21 thrusters 95/65 (65/45) 18 chest-to-bar pull-ups (chin over bar