DATE – Friday Sept 19th


Warm-up: 2 rounds of 250-300m row; each time off the rower (or alternating with a partner) do some dynamic hip and shoulder warm-up (leg swings, lunges, shoulder rotations etc.


Mobility: Posterior chain floss + Banded overhead stretch (double hand)


WOD A) 12 min to build to a heavy single deadlift.


– Go heavy, but not shoot for a 1RM today.

– Keep the bar speed up and stop short of any deviation of form.



WOD B) benchmark Hero WOD “Rankel” (Last completed – Jan 25th 2014)

20 min AMRAP:

6 Deadlifts 225/155lb (or Scale to ~ 55-60% of 1RM)

7 Burpee Pull-ups

10 KB Swings (32/24kg)

200m Run


– Sub burpee + jumping pull-ups over using a band or ring rows.