DATE – Saturday

 

Warm-up: Volleyball keep-ups (5-7 mins)

 

Mobility: Dynamic stretches – Hamstrings, glutes, low back, shoulders

 

7 min to warm up deadlift, and practice other WOD movements.

 

WOD A) Benchmark Hero WOD “Rankel” (Last completed – Aug 31st, 2013)

20 min AMRAP:

6 Deadlifts 225/155lb (Scale to ~50-55% of 1RM)

7 Burpee Pullups

10 KB Swings 32/24kg

200m Run

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