2
Dec
Thursday
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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
EMOM x 10 MINUTES
Min 1 – :40 Muscle-Up Transition Practice*
Min 2 – :40 EZ Row
*Low rings or Jumping transitions
Workout
Metcon (Time)
WOD
3 SETS FOR TIME
500/400m Row
10 Ring Muscle-Ups
250/200m Row
-Rest 2:00 b/t Sets-
(Score is Slowest Time)