Saturday

30
Oct

Saturday

Announcements

**Workout visibility** The WOD will not be visible for you to see in Wodify. If you need to know the workouts in advance for some reason message Tyrone.
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Independence Fitness – Comp Training

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A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning! Have a great Halloween workout with the class or with friends…and wear a costume!

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

400m Group Run

Into…

3 SETS (8:00 Cap)

10 Slow Single DB Sumo RDL

8 Single DB Front Squat

6 Push-Ups

4 Burpees

Workout

“ELM STREET” (Time)

2 SETS FOR TIME

10 Devil’s Press (50/35)|(35/20)

400m Run

31 DB Sumo Cleans

300m Run

31 DB Floor Press

200m Run

31 DB Front Squats

100m Run

10 Devil’s Press

-Rest 2:00 b/t Sets-

(Score is Total Time)

Cool Down

Warm-up (No Measure)

FOR QUALITY

400m Walk*

*Nasal Breathing Only

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

FOR QUALITY

Spend 10:00 practicing your HS Walking skills!

Specifically work on approaching the 25′ course. Is your strategy to do 5′ at a time / 10′? / 15? / Unbroken? The goal of this session is to practice NOT failing 1/2 through the next section. Be smart about how you are breaking up your HS Walk…remember if you fail in the final foot of a section, you must go back to the start of that section. There is a lot of strategy based on your level of skill.

(No Measure)