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October 6, 2014 by thao

10/6/2014

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Freedom WOD Class
D.R.O.M.s
 
Back Squat @ 80-85%
5 x 5
 
Front Squat @ 80-85%
3 x 5
 
Metcon:
21-15-9
Burpee Pull-ups
Wall Balls (Men = 20# and 11 Ft target. Women = 14 # and 10 Ft. target.)
 
Elite Competition Class
Front Squat
5 x 5
 
Metcon:
“Isabelle”
30 Snatches (135/95)
 
Then:
3 Rounds:
Row 1000 M
Rest 3 Minute

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