September 29, 2015 by thao



Freedom WOD Classes

3 Rounds of Cindy

12 min EMOM:
Odd: 10 Scap pull ups
Even: 5 Dips 

15 Minute AMRAP
3 M/U’s or 3 Pull ups & 3 Dips
5 Power Snatch 135/95
7 HSPU’s

Elite Competition Class

1. Conditioning
5 RFT:
10 1-arm DB P.Snatch, 70/50
20 Cal Row

2. Strength
5 Giant Sets of:
5 Weighted Strict Pull ups
5 Weighted Strict Dips
10 Back Rack Lunges, (5/side)
Rest 2-3 mins after each round.

3. Rowing
3x350m, :30 rest
Rest 2 mins
6x70m, 1 minute rest
rest 2 mins
3x350m, :30 rest


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

    (970) 213-3974

    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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