September 29, 2014 by thao

9/29/2014

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Freedom WOD Class
 
D.R.O.M.s
 
Back Squat @70% + 5-10 lbs
10-10-10
 
Front Squat @ 70% + 5-10 lbs
10-10
 
Metcon:
5 Rounds For Time:
5 Hang Squat Cleans (155/115)
5 Jerks (155/115)
15 Toe To Bars
 
Elite Competition Class
“Filthy Fifty”
50 reps of the following for time:
Box Jumps (24/20)
Jumping Pull ups – set up bar at mid forearm when standing with arms extended overhead
KBS (35/25)
Walking Lunge Steps
Knee To Elbows
Push Press (45/35)
Hip Extensions
Wall Balls, (20/14)
Burpees
Double undersStrength:
Front Squat  5×5

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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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