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April 17, 2015 by thao

4/17/2015

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Freedom WOD Classes

D.R.O.M.s

Mobility

Deadlift

5 x 1

Metcon:

Teams of 3:

Row 4000 M
300 DU (3:1 Singles)
200 Wallball Sit-ups

*All Partners can work or rest at any point. Switch stations as needed*

Elite Competition Class

1. Pulls
2×10 Dead Lift

2. 20-rep Benchmark
20 unbroken Thrusters for max weight – no “thrust-a-jerks” allowed.

3. Odd Object Conditioning
5 RFT:
6 D-ball Shoulders, 150/100
6 Bar MU

4. Rowing
4x500m, 1:30 rest

5. Midline Accessory Work
3×20 Weighted abmat Sit-ups, feet anchored
3×20 Weighted Hip Extensions

    EXPERIENCE CROSSFIT DNR

    CONTACT

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

    (970) 213-3974

    https://www.facebook.com/CrossFitDNR/

    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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