7/22/19 WOD

21
Jul

7/22/19 WOD

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Independence Fitness – Functional Fitness

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Metcon (Time)

Weightlifting: 30 Minutes

Power Clean Pause at knee/Front Squat move up to 60-65

5 drill skill here

WOD For time 15 minute cap total

3 Rounds

12 Russian KBS (62/44-70/53)

12 KB Ground to over head (62/44-70/53)

Then

3 rounds

6 toes to bar

6 HSPU (RTG Defecit HSPU 1 blue plate)

6 Burpees

Russian KB Swing

Handstand Push-ups

Power Clean

Toes-To-Bar