February 18, 2015 by thao

2/18/2015

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Freedom WOD Classes

D.R.O.M.s

Cleans

8 x 4

Partner Metcon:

20 Min AMRAP

7 GHD Sit-ups

Shuttle Run 25 Meters – 50 Meters (150 M total)

7 KB Swings (53/35)

Shuttle Run 25 Meters – 50 Meters (150 M total)

*One Partner Completes an Entire Round While Other Partner Rests, Then Switch*

Elite Competition Class

1. Squat
A. 10RM Back Squat
B. 3RM Front Squat

2. Conditioning
Teams of 3
20 Min AMRAP:
Station 1: Row for Calories
Station 2: 50′ Hang Double KB Walking lunge, 2-pood/1.5-pood
Station 3: Rest
Rotate stations when lunge is complete. Score is total calories on the rower.

3.
3 RFT:
20 GHDSU
30 Hip Extensions

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    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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