7/13/17

 

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Three men and a mountain!
Fred, Blake, and Marc

Freedom WOD Classes

Warm Up: 8 mins
3 Rounds 
5 Single Leg KB DL (5 each leg)
8 KB Swings

Strength: 15 mins
15 Min to establish a 1RM
Clean

Metcon:
10-1
Deadlifts 135/95
Hang Power Cleans 135/95
T-2-B

Elite Competition Class

1)Gymnastics 15 mins
3 Supersets @ the following %s
Strict HSPU – (90+2 reps / 80+2 reps  / 70+2 reps)
3 Min Rest

2) Deadlift 20 mins
1 Rep Max

3) Conditioning
Five Rounds
12 Snatch Grip Deadlift 135/95
9 Hang Power/Sq Snatch 135/95
6 Hand Stand Push Ups