WOD:
A. EMOM x 8min MIN 1 = 12 Bar Facing Burpees MIN 2 = 12 Toes-to-Bar MIN 3 = 12 Box Jumps 24/20 RX+ 30/24 (MRX 20/18) MIN 4 = 12 SDHP 95/65 RX+ 115/75 (MRX 75/55) Repeat one more time for 8min total On the 9th minute… B. For Time: 16 – 13 – 10 SDHP Box Jumps Toes-to-Bar Bar Facing Burpees C. Core Development 3 sets of 10 GHD Sit-Ups to 20 sec GHD Hold to 10 GHD Sit-Ups 3 sets of 10 Hip Extensions to 20 sec Hip Extension Hold to 10 Hip Extensions 2min L-Sit Hang
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