Monday, July 12, 2021

Performance

EMOM for 8min of:
12 DB Renegade Rows, 6ea side
12 Tempo Weighted Hip Extensions, 25#/15# (2022)

For Time:
50 Double Unders
40 Weighted Step Ups, 50#/35#, 24″/20″
30 Burpees to target
20 Toes to Bar
1k Row
20 Toes to Bar
30 Burpees to target
40 Weighted Step Ups, 50#/35#, 24″/20″
50 Double-Unders

Intermediate

EMOM for 8min of:
12 DB Renegade Rows, 6ea side
12 Tempo Weighted Hip Extensions, 15#/10# (2022)

For Time:
50 Double Unders
40 Weighted Step Ups, 35#/20#, 24″/20″
30 Burpees to target
20 Toes to Parallel
1k Row
20 Toes to Parallel
30 Burpees to target
40 Weighted Step Ups, 35#/20#, 24″/20″
50 Double-Unders

Fitness

EMOM for 8min of:
12 DB Renegade Rows, 6ea side
12 Tempo Hip Extensions, (2022)

For Time:
50 SingleUnders
40 Weighted Step Ups, 20#/10#, 20″/16″
30 Burpees to target
20 Leg Raises
750m Row
20 Leg Raises
30 Burpees to target
40 Weighted Step Ups, 20#/10#, 20″/16″
50 Single Unders

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