August 30, 2017



5 x 3 minute AMRAPS (1 minute rest between):

6 Goblet squats (heavy)

6 Russian KBS

50m Sprint


Each round shouldn't take you very long at all. Every AMRAP is all out effort, go unbroken on all the Kettlebell movements and try to get through it as many times as you can in 3 minutes!


Main WOD




20 Minute AMRAP

6 Deadlifts (225/155)

7 Burpee pull ups

10 Kettle bell swings

200m run


This is a hero WOD so you know its going to hurt. Keep everything unbroken and use that run to recover for the next round. Give this one your all, these workouts mean a little more!


Rankel” 20 Min AMRAP- 6 DL (225/155) 7 burpee pull ups, 10 Kettle bell swings, 200m run

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