Emily
The Emily Hero WOD honors U.S. Army 1st Lt. Emily J.T. Perez, who was killed in action on September 12, 2006, in Iraq. This long workout of double-unders, pull-ups, squats, sprints, and rest intervals tests endurance, skill, and resilience across multiple rounds.
Equipment required
Jump Rope
High Bar
Structure
10 Round(s)
30×Double Under
15×Pull-up
30×Air Squat
100mSprint
120sRest
Rx Format
10 Round(s)
30×Double Under
15×Pull-up
30×Air Squat
100mSprint
120sRest
Intermediate Format
10 Round(s)
25×Double Under
10×Pull-up
25×Air Squat
100mSprint
120sRest
Scaled Format
7 Round(s)
50×Single Under
10×Ring Row
20×Air Squat
50mSprint
120sRest
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