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Wednesday, April 21 2021

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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

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