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
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
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)
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
“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)
Clean & Push Jerk 1x1
1RM Squat Clean and Push Jerk
10-12 minutes
* rest as needed between lifts *
“Water is Wild”