Happy 23rd to Coach Annie and Her Twin AKA Annie’s Sister AKA Genna! We Love you both and are so proud to call you Hooligans!

Freedom WOD Classes

Warm Up 10 Mins
2 Rounds
30 Single Unders
20 Banded Lat Press Downs
20 Banded Tricep Ext
20 Banded Bicep Curls
10 Ring Rows
10 Push Ups
30 Double Unders or attempts
Then
90 Sec/side Lax Roll Lats

Strength/Conditioning: 15 mins
100-80-60-40-20 DU
6-6-6-6-6 Strict Pull Ups Between Each Set of DU
Or 5-4-4-4-4 Ring MU

Metcon: 16 Mins
3 Rounds
10 Floor Press 185/125
10 Ring Rows
10 Ring Dips
30 Sit Ups

Functional Bodybuilding Class

LEG DAY!

4×25
Back Squats

Giant Set 2×20
Split Stance KB Deadlift 3/4 range
X-Band Walk
KB Sumo Squat 1/2 range

3×25
Single Leg Extensions

3×25
Leg Curls

2×50′
Back Rack Walking Lunges