Today is a benchmark day, please log your results to beyond the whiteboard.
ROOKIE
A.
“Rankel”
Complete as many rounds as possible in 20 mins of:
6 Deadlifts
7 Burpee Pull Ups
10 Kettlebell Swings
Run, 200 m
INTERMEDIATE
A.
“Rankel”
Complete as many rounds as possible in 20 mins of:
6 Deadlifts, 225 lbs
7 Burpee Pull Ups
10 Kettlebell Swings, 2 pood
Run, 200 m
ADVANCED
No class for this level today / Pas de cours pour ce niveau aujourd’hui.
COMPETITOR
A.
Rack Pulls (pins below knees) 1RM
B.
Front Racked Lunges
10-10-10 (each leg)
Rest 2min
C.
For time:
1000m Run
30m Handstand walk
10 Overhead Squats (90%1RM)
500m Row
50 Burpees
5 Overhead Squats (90%1RM)