Freedom WOD Classes Warm Up: 6 Mins 2:00 Row 10 Step Ups 10 Jefferson Curls 10 Deadlifts 10 Kip Swings Metcon: 13 Min Cap “Is it wrong to be strong?!” For Time: 9-15-21 Deadlifts Pull Ups Box Jumps 24/20 *Deadlift weights: Rd 1 275/195 Rd 2 225/155 Rd 3 185/125 Strength: 20 Min Cap 3

Happy early 50th (28th) Birthday Coach Cass! This thug has been with us since 2016 and we’re so proud and grateful to have her as a leader at DNR! Thank you for 8+ years of being a Hooligan! Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 200 M Run :30 Hollow Hold 20 Band

  Freedom WOD Classes Warm Up: 8 Mins 10 Burpees w/ Strict Push Up 5 Inchworms 10/Side KB Bottoms Up Presses 10/Side DB External Rotation 10 Wall Glides 1:30 / Side LAX Chest or Rotator Cuff Strength: 20 Mins Every 3:00 x 3 Sets – start ~60% and build to a “daily 12 RM” 15 Strict

Freedom WOD Classes Warm Up: 7 Mins 4 Round Air Squat Tabata :20/:10 10 / Side Jane Fonda Leg Lifts 10 / Side Long Lever Hamstring Bridge 8 Thrusters 8 Power Snatch 8 Power Clean & Jerks Metcon: 8 Min Cap “I give it a 10” For Time: 10 Thrusters 135/95 10 Snatch 135/95 10

Freedom WOD Classes Warm Up: 8 Mins 2 Rounds: 10 / Side Hip Circles (forward) 10 / Side Hip Circles (backward) 10 / Side 90-90 Hip Rolls – Video 10 / Side Cossack Squats – Video 10 Back Squats – unloaded bar Strength: 12 Mins 8 Min EMOM Back Squats Option 1: 5-5-3-3-3-1-1-1 *Build to

Today is National Talk Like A Pirate Day! And Because of this, today we will do a Pirate themed workout in observation of this great day! With that said, you best be talkin like a Pirate, Ya slack jawed scallywags! Freedom WOD Classes Warm Up: 10 Mins 2:00 Row Then 2 Rounds: :30 Plank 7