Tuesday 09/08/2026

/

Strength/Skill
EVERY 1:00 (6:00)
FREEDOM (Advanced)
MIN 1 - 1 Wall Walk + :20 Hold at the Top
MIN 2 - 8 GHDs to Parallel or 8 Slow V-Ups

INDEPENDENCE (Intermediate)
MIN 1 - 1 Wall Walk + :10 Hold at the Top
MIN 2 - 6 GHDs to Parallel or 6 Slow V-Ups

LIBERTY (Beginner)
MIN 1 - 1 Half Wall Walk + :05-:10 Hold Halfway
MIN 2 - 8 Alt. V-Ups or 8 Alt. Bike Crunches
(No Measure)

WOD
2:00 AMRAP (6 SETS)
16 GHDs (Scale 20 V-Ups)
4 Wall Walks
Max Reps Box Jumps 24"/20"
-Rest 2:00 b/t Sets-
(Scored By Total Box Jumps)

Wednesday 08/12/2026

/

Accessory 
10:00 PRACTICE / SKILL DEVELOPMENT
Single, Double Under or Triple Under Practice
Options...
FREEDOM (RX)
Crossover Singles
Crossover Doubles
Triple Under Practice
 Max Unbroken Triple Unders Set (1x)
INDEPENDENCE (Intermediate)
3 x 10 Unbroken Double Unders/Triple Unders
1 x Max Unbroken Double Unders (Cap at 100)
LIBERTY (Beginner)
Double Under Attempts
Practice 10 Penguin Taps
5 Single Unders + 1 Double Under Attempt
5 Successful Double Unders

WOD
10 ROUNDS For Time:
200m Run
10 Kettlebell Swings 70#/55#
5 Box Jumps 30"/24"