October 24, 2014 by thao

10/24/2014

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Freedom WOD Class
D.R.O.M.s
 
Back Squat
5 x 5
 
Overhead Squat
2 x 5
 
Metcon:
80-60-40-20-10
Double Unders
15-12-9-6-3
Strict Press (115/75)
 
Elite Competition Class
Clean Deadlift pausing at the knees + Hang Squat Clean + Squat Clean – work to a heavy single
 
Push Jerk from behind the neck + Split Jerk from front rack – work to a heavy single
 
Back Squat
10 x 3
 
3 Rounds for time:
500 M Row
30 Box Jumps (24/20)
20 Push Press (115/80)

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