Saturday, November 30, 2013

My Birthday- Hero WOD Rankel

Jumped into the 9am class.
AMRAC in 12 minutes with 6-10:
RBSU (6-10/leg Rnd 1)/Pistol (Rnd 2+ as able 3-5/leg)- did pistols
OHS- 35# bar
Burpee Pull-up

Strength/Skill Development

Power Snatch ( Build to a tough double (Not TnG) in 10 minutes. )

Worked up to 100#- it was ugly


Rankel (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
6 Deadlifts, 225#/155#
7 Burpee Pull-ups
10 Kettlebell Swings, 70#/53#
200m Run

7 rounds in 20:10.

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