Sunday

31
Oct

Sunday

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

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Warm-up

Warm-up (No Measure)

2 ROUNDS

5/5 Bodyweight Reverse Lunges

:30 Row

10 Alt. Deadbugs

5 Med. Ball Push Press

Into …

1 ROUND

5/5 Med. Ball Reverse Lunges

9 Wall Balls

6 Cal Row

6 Empty Barbell Deadlifts

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 8 Front Rack Reverse Lunge (R)

MIN 2 – 8 Front Rack Reverse Lunge (L)

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

18 Wall Balls (20/14)|(14/10)

15/12 Cal Row

12 Power Cleans (95/65)|(65/45)

(Score is Rounds + Reps)