October 20, 2014 by thao

10/20/2014

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Freedom WOD Class
D.R.O.M.s
 
Back Squat
3 x 5
 
Front Squat
3 x 5
 
Metcon:
“Jackie”
1000 M Row
50 Thrusters (45/35)
30 Pull-ups
 
Elite WOD Class
Snatch
A. Snatch Grip Push Press, work to a heavy single
B. OHS, work to a heavy single
C. Snatch Balance, work to a heavy single
D. Snatch, work up to a heavy single
 
Back Squat
6 x 6
 
30-20-10-5:
C2B Pull ups
Thrusters (95/65)
 
 

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