Saturday

13
Nov

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 – Functional in Gym & @ Home Versions

Warm-up

Warm-up (No Measure)

3 ROUNDS (6:00 CAP)

10 Arm Haulers

8 Ring Rows

6 Scap Push-Ups

100m Jog

:15 ACTIVE Bar Hang

Strength

Metcon (Weight)

4 SETS FOR QUALITY*

5 SA KB Upright Row

4 SA KB Swing

3 Hang KB Snatch

*Complete all reps on one side, then complete all reps on the other side.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

8 Pull-Ups

10 Hand Release Push-Ups

12 KB Swing (53/35)|(35/26)

(Score is Rounds + Reps)