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Wednesday 09/13/23

3 rounds for time of: 50 hip extensions 25 strict pull-ups Run 800 meters


Scaling: Newer athletes should consider decreasing the reps of each movement. If you do not yet have strict pull-ups, use a band or modify to a ring row.

Intermediate Option: 3 rounds for time of: 35 hip extensions 15 strict pull-ups Run 800 meters

Beginner Option: 3 rounds for time of: 25 hip extensions 15 ring rows Run 400 meters


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