For Time: (6min cap)
1000m Row or 800m Run (for Leaderboard)
or 2.5km Assault Bike
“NINER11” by DB
9min AMRAP:
9 Right Arm Right Leg Kettlebell Deadlifts 24/16kgs RX+32/24 MRX 20/12
11 Chest to Bar Pull-Ups MRX Pull-ups
9 Left Arm Left Leg Kettlebell Deadlifts
11 Wallball Sit-ups 20/14lbs MRX 20/10lbs
Core Development
30 Barbell Good Mornings
30sec Hip Ext Hold to 15 Hip Extensions
2min Hollow Hold
15 Hip Extensions
