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
Cool shot of one cool dude 😎 Blair is a super hard working athlete who has attacked his weaknesses and turned them into strengths. He’s consistent, motivated and loves going MRX+ more than anyone I know. He’s full of wit, jokes and jabs, but he’s also undoubtedly a loyal and genuine friend to many. Lucky to have him at CFHSV and proud to call him my friend, too!
Blair standing tall and taller than most. He’s a true silent assassin in the back of the gym. I’ve seen Blair work hard for years now on his lifts, his skills on the rig, and the dreaded double unders. He’s a worker and he makes progress when he works. He’s got a great group of guys that make their fitness fun together and he’s also made his fitness a family affair with Lindsey always close by. Love his dedication, family, and jokes even when I’m in the receiving end.
A. 3:21 🚴♂️
B. 3+15 rx
C. Complete
‘Baywatch’ is the real deal. A true friend, always keeping the gang on their toes. Never a bad wod with Blair.
A. 5:00 bike
B. 2+11 rx
3:12 1000m row, :04 off PR
2 rounds scaled (24kg and strict pull-ups)