Thursday

11
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

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Row

:10 Top of Ring Row Hold

10 Ring Rows

:10 Top of Ring Dip Hold

Extended Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

Min 1 – :40 Muscle-Up Transition Practice*

Min 2 – :40 EZ Row

*Low rings or Jumping transitions

(No Measure)

Workout

Metcon (Time)

3 SETS FOR TIME

500/400m Row

10 Ring Muscle-Ups

250/200m Row

-Rest 2:00 b/t Sets-

(Score is Slowest Time)