WOD

9 Minute AMRAP

Warm-up
Warm-up
400 Meter Run/Row
3 Rounds
10 Air Squats
10 Empty Bar Good Mornings

Weightlifting
Deadlift (55% of MAX)

Metcon
Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP
3,3-6,6-9,9-12,12……….etc. Add 3 reps each round
KB Deadlifts 2pood/1.5pood
Burpee to a 45lb Plate (two feet stay together)

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