March 18, 2015 by thao
Freedom WOD Classes
D.R.O.M.s
Movement of the Month: Olympic Technique High Hang Squat Snatch – working speed under the bar, form over load. 20 Minutes max
Metcon:
EMOM for 15 Min
12 Pull Ups (Even Min)
6 Snatch Grip Deadlifts 135/95 (Odd Min)
Elite Competition Class
1. Strength
Build to a heavy Overhead Complex of: 1 Push Press + 1 Push Jerk + 1 Split Jerk
2. Conditioning
EMOMx15
5 rounds of:
Min 1 – :30s Max rep 10m Shuttles
Min 2 – :30s Max rep 1-Arm DB Snatches, 70/50 – alternate arms every rep
Min 3 – :30s Max rep Strict HSPU, 165/115
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.
