AMRAP 9

35 Single Unders
9 Burpees
14 American Swing 24/16kg

Pre-Wod
-4 X 8 Back Squat (115#)
-5 X 3 Dead Lift (185#)

For Time
-400 Meter XPO Sled Push (2 person team)

The "Master's" Team did well, myself 44 and Jeff my partner 53. Our class beast team got 2:00 ... good teamwork and what a punishing drive! Legs are toast ... Great support as always from our 6:30am Class.

Back squat 3-4x 5 @80%+

For Time :
27.21.15.09
► Cal Row
► Thrusters

25 min amrap( niin monta kierrosta kun menee)
-10 x wallball
-farmers carry rigin ympäri
-4 x juoksu rigin ympäri
-2 x wallclimb
-600m soutu

-3 min tauko

5 kierrosta niin nopeasti kuin mahdollista:
-10 x heavy heilautus
-5 x boksi

Bicep 21s: 3 x 21. Rest 90s.
+
- Worlds Greatest Stretch x 10 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Takakyykky 6x3@85%

Puolesta reidestä työntöotteella tempaus + tempaus

7 x (1+1)@50-60%

Te veto + tempaus, polven alta

8 x (1+1)@70-85%

Sivitauvitukset 5 x 15+15

EOM 14 min
Power jerk + jerk, front squat 6 x 6

5-5-5-5-5

3 X Wall climp
6 x Wall ball
9 x Burpee