Thursday

28
Oct

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 in Gym & @ Home Versions

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Warm-up

Warm-up (No Measure)

4 SETS (5:00 RUNNING CLOCK)

8/8 SA KB Deadlift

6/6 SA KB Russian KB Swing

4/4 SA KB Turkish Sit-Ups

10 Slam Balls

Strength

Metcon (Weight)

3 SETS FOR QUALITY

3/3 Turkish Get-Ups

100m Single KB OH Walk*

*Athletes will switch arm at 50m.

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

6 ROUNDS FOR TIME

12 Slam Balls (20/10)

12 Russian KBS (53/35)|(35/26)

12 Single KB Front Rack Reverse Lunge*

24 Alt. V-ups

*Alternate FR side each round.

(Score is Time)