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May 13, 2015 by thao

5/13/2015

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Freedom Class WOD

D.R.O.M.s

Mobility

Strict Press
3-3-1-1-1

Metcon:

3 Rounds for Time:
10 HSPU15 Ring Dips
20 Pull-ups
25 Push-ups

Elite Competition Class

1. Clean and Jerk Complex
work up to a heavy set of: 1 Power Clean + 1 Squat Clean + 1 Push Jerk + 1 Split Jerk

2. Strength
Work up to a heavy Pause Front Squat – hold the bottom for 3 seconds on each rep.

3. Conditioning
A. AMRAP 2:
20 V-Ups
20 Supermans
Max reps of Front Squat at 155/105 in the remaining time

Rest 1:00

B. AMRAP 2:
20 V-Ups
20 Supermans
Max reps of Front Squat at 155/105 in the remaining time

Rest 1:00

C. AMRAP 2:
20 V-Ups
20 Supermans
Max reps of Front Squat at 155/105 in the remaining time

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    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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