February 9, 2015 by thao

2/9/2015

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Freedom WOD Classes

Back Squats

10×3

Metcon:

“Fran”
21-15-9
Thrusters 95/65
Pull Ups

Elite Competition Class

1. Conditioning (WOD from Chris Spealler)
100 Thrusters, 75/55
1000m Row

2. Snatch
A. 5×2 Snatch Grip Push Press from behind the neck.
B. 5×1 High Hang Power Snatch
C. 3×2 Overhad Squat
D. Front Squat 2×10

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