Thursday

18
Nov

Thursday

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 Fitness

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Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

:30 Second Row (EZ)

20 Shoulder Taps

10 Up-Downs

Into…

AMRAP x 5 MINUTES

:30 Second Row (Mod)

10 Up-Downs

5 Push-ups

Workout

Metcon (AMRAP – Reps)

“DEATH ROW”

EMOM x 20 MINUTES

MIN 1 — 20/15 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

Finisher

Metcon (No Measure)

EMOM x 10 MINUTES

Min 1 – 8-12 Rower Pike-Ups

Min 2 – :45 Max Russian Twists (Weight Optional)