September 28, 2015 by thao



Freedom WOD Classes

“Junkyard dog” warm up

6 min EMOM
Back Squat at 80% of 1RM x 3 reps

Sq Snatch
70% x 3
75% x 3
80% x 3

5 Rounds With a 25 min cap
400 meter Run
30 Box Jumps 24/20
30 Wall Balls 20/14

Elite Competition Class

1. Conditioning
7 Rounds:
11 Front Squats (135/95)
10 Push Jerks (135/95)

2. Snatch
5x Snatch Complex of: Snatch Pull + Snatch + OHS, climbing

3. Gymnastics
5×15 unbroken C2B Pull ups for time, rest as little as possible between sets.



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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    Terms and Conditions for trial week

    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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