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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)