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15
Dec

12/15/17 WOD

Independence Fitness – Functional Fitness Metcon (Time) 3 rounds for time (15min Cap) 6 Hang power snatch @ knee (115/75)(145/105) 12 Overhead squats 18 Bar...
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14
Dec

12/14/17 WOD

Independence Fitness – Functional Fitness Metcon (AMRAP – Rounds and Reps) 4min AMRAP/ 4 rounds (22 mins) 10 Sumo DL High pulls (53/35) 10 KB...
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13
Dec

12/13/17 WOD

Independence Fitness – Functional Fitness Metcon (AMRAP – Rounds and Reps) 15min AMRAP 12 deadlifts (135/85)(155/105) 8 hang cleans @ knee 4 shoulder to overhead...
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12
Dec

12/12/17 WOD

Independence Fitness – Functional Fitness Metcon (AMRAP – Rounds and Reps) 12min AMRAP 6 Ring muscle ups (sx 12 ring dips) 18 DB thrusters (25/45)...
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9
Dec

12/09/17 WOD

Independence Fitness – Functional Fitness Metcon (Time) WOD 4 rounds for time (45min Cap) 800m run 40 Tuck sit-ups 20 Front rack lunges (135/85)(155/105) 10...
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7
Dec

12/07/17 WOD

Independence Fitness – Functional Fitness Metcon (AMRAP – Reps) WOD- 5-3 min Amrap (19mins) 400m run as many pull-ups in remaining time RTG Chest to...
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6
Dec

12/06/17 WOD

Independence Fitness – Functional Fitness Metcon (Time) WOD- 20 min Cap 100 Burpees for time EMOM- 5 Thrusters (65/45) Back Squat Thruster
5
Dec

12/05/17 WOD

Independence Fitness – Functional Fitness Metcon (Time) 4 rounds- 20min Cap 100m Single arm OH DB carry (45/25) 20 V-ups 20 Single arm DB Power...
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