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Brandon
1 month 2 weeks ago

Sour Punch Straws

Freedom (RX'd)
 
5 Rounds
20 Toes to Bar 
15 Handstand Push Ups 
 
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option

Brandon
1 month 3 weeks ago

Nancy

Freedom (RX'd)
 
5 Rounds
400m Run
15 Overhead Squats (95/65)

(KG conv: 43/29)
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option

Brandon
1 month 3 weeks ago

Mike and Ike Sours

Freedom (RX'd)
 
Teams of 2
5 rounds
20 Alternating V-Ups (each)
* Partner Hold Plank (elbows) *
15 Synchro Burpee Box Jump Overs (24/20)

Brandon
1 month 3 weeks ago

Sour Gummy Worms

Brandon
1 month 3 weeks ago

Warheads

Freedom (RX'd)
 
40-30-20-10
Push Ups
Calorie Row
 
Female Calorie Row 32-24-16-8
 
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option

Brandon
1 month 3 weeks ago

Airheads Extreme

Brandon
1 month 3 weeks ago

“This is the Kingdom”

Brandon
1 month 4 weeks ago

“LION”

Brandon
1 month 4 weeks ago

“You Really Are”

Freedom (RX'd)
 
Teams of 2
8 Rounds (each/1:1)
60 yard Shuttle Sprint (5-10-15yd)
3 Sandbag Cleans (150/100) (Or 3 Power Cleans (185/125)

Brandon
1 month 4 weeks ago

Clean &  Push Jerk 1x1

1RM Squat Clean and Push Jerk
10-12 minutes

* rest as needed between lifts *

“Water is Wild”