Friday 7.26 : “Rankel”

Friday 7.26 : “Rankel”

Ohhhhhh it’s a good old Hero Friday in the summertime. This is one to get here for. It’s Friday!

FRIDAY
CrossFit

Strength: Press
3-3-3-3-3

WOD: “Rankel”
20m AMRAP
6 Deadlift 225/155
7 Burpee Pull-Ups
10 KB Swings 70/53
Run 200m

S: 135/95, Jumping Pull-ups, 35/26 eye high
L1: 185/125, Burpee Jumping Pull-ups, 53/35

Sweat

Core: 4 Rounds
25 Situps
25 Supermans
10 Jumping Squats

Conditioning: 20m AMRAP
6 KB SDLHP
7 Burpee + Pullup
10 KB Swing, full OH
Run 200m

The Program
1. Strength and WOD

2. 5 Rounds
10 OH Walking Lunges 135/95
20 GHD Situps

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