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November 7, 2014 by thao

11/7/2014

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Freedom WOD Classes
D.R.O.M.s
 
Back Squats
5 x 3
 
Overhead Squats
2 x 3
 
Metcon:
5 Rounds for time:
15 Box Jumps (24/20)
15 Pull-ups
15 Wallballs (20/14)
 
Elite Competition Class
“Schlitz”
4 Rounds for time:
400 M Run
4 Muscle ups
40 Double Unders
 
1 Set of Snatch Complex: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS @ 75% of 1 RM Snatch
 
1 Set of Clean Complex: Power Clean + Hang Squat Clean + Squat Clean @ 80% 1 RM Clean
 
1 Set of Jerk Complex: Push Jerk from back rack + Split Jerk from Front @ 85% 1 RM Jerk
 
Squats
7 x 3

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    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

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