Benchmark WoD for December 11th, 2013

Day 80 of the CFD Burpee Challenge

Warm up: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions

Strength: Warm-up lifts

WoD: 20’ AMRAP “Rankel”

6 Deadlift (225/155) a) 205/140  b)  185/135  c) < b
7 Burpee pull-ups  a) with light bands  b) with heavy bands  c) 7 burpee ring rows
10 Kettlebell swings (2/1.5 pd)  a) 1.5/1.0  b) 1.0/.75  c) < b
Run 200 meters

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Notes:  Those using bands for the burpee pull-ups can do the burpees together and then the pull-ups together to minimize transition times.  Or, break them up as you want.

MOB: Roll Posterior Chain, Lats, Calves, IT Bands

Leave a Reply

Your email address will not be published. Required fields are marked *