Freedom WOD Classes Warm Up: 8  mins 4 Round Air Squat Tabata :20/:10 1:00 Hip & Ankle Opener 10 Wall Glides 10 Cuban Rotations 10 Snatch High pulls 10 Power Snatch 10 OH Squats Strength: 15 Mins 5 Min warm up to working weights 10 Min EMOM 4 Rounds: 1 Squat Clean + Split Jerk

Freedom WOD Classes Warm Up 8 Mins 1:30 / Side LAX Roll Rotator Cuff or Trap 12 / Side Kb Bottoms Up Press 5 Spealler Rolls 10 / Side Single Leg Hip Bridge 5 Jefferson Curls 10 Deadlifts Skills Practice: 20 mins 20 Minutes to practice any that you might see in the open Coaches

You better be practicing your karaoke song for after the last open workout on 3/14! The people deserve a show! Freedom WOD Classes Warm Up: 10 Mins 10 Min Hip Opener Flow – Video *Coaches can follow along to the video or come up with similar flow Conditioning: 14 mins 4 x 500 M Row

Freedom WOD Classes Warm Up: 8 Mins  5:00 LAX Roll – Scap / Trap / Rotator Cuff 1:00 Shuttle Run 10 Muscle Snatch 10 Power Snatch 16 Alt. Back Rack Lunges Strength: 13 Mins 5 Mins to warm up to working weight 8 Min EMOM Min 1: 14 Back Rack Lunges Or Overhead Lunges Min

Can we get some commitment?! Register for the DNR open to get your shirt, join a team, and enter into weekly drawings for a bunch of prizes! Sign up sheet is on the counter. Freedom WOD Classes Warm Up 8 Mins 2 min Row Then 2 Rounds: 15 Pull Aparts 10 Kip Swings + Hip

Thanks for showing out for the Olympic meet this weekend! Here are the official results for “DNR Pound for Pound Alphas” Ladies 1st Ana Altares 2nd Andi Rose 3rd Alexess Nelson Studs: 1st David Saucedo 2nd Scott Roh 3rd Kyle Knapp Freedom WOD Classes Warm Up: 8  mins 4 Round Air Squat Tabata :20/:10 1:00