Get Better Every Day Through Fitness, Fellowship, and Faith

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Brenton WOD – 3 rounds

30-yard bear crawl to the cone

30-yard standing broad jump back

Perform 3 burpees after every 3 broad jumps

21-15-9 Style

3 rounds

Do 21 reps of each exercise and 400m run, then 15 reps of each exercise and 400m run, then 9 reps of each exercise and 400m run.

Exercises:

Thrusters

Bonnie Blairs

Right leg-left leg = 1 rep (the hard way)

Hand Release Merkins

Big Boi Sit-ups

400m run

Repeat Brenton WOD – 3 rounds

Time stops after 3rd round of Brenton WOD

Link to video / Description: https://f3greenwood.org/all/ironpax-challenge/brenton-sandwich-ipc-2024-week-3