January 20, 2016 by thao



Sara working some thrusters in Saturday’s KidFit WOD.

Freedom WOD Classes

Warm Up:
Pizza delivery

EMOM for 5 mins
8 Ring Dips
10 Ring Dips

Partner Metcon:
8 Rounds per partner of:
5 Burpee Box Jumps (24/20)
25 Sit Ups
While other Partner holds barbell (135/95)
*Penalty: If drop the barbell prior to completing a full round then perform 3 ball slams prior to starting the next round. Penalties accumulate (can have more than one per round).

Elite Competition Class

1. Clean and Jerk
EMOMx10: 1 Power Clean + Push Jerk followed by 1 Squat Clean + 1 Split Jerk, climbing

2. Barbell Cycling
5 sets of the following complex: 12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks, climbing
You can drop the bar after the 11th dead lift to reset your grip, but must start the next rep within 1 second. Rest as needed between sets.



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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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