Skill Work: Pistols
EMOM 6 mins 5 Alternating pistols one each leg. Use a kettle bell as a counter balance if you are still progressing on this skill.
Weightlifting: Bench Press
E2MOM 12 mins 3 Bench press at 85% of 1 rep max
WOD: Rankel – 20-Minute AMRAP of:
- 6 Deadlifts, 225#/155#
- 7 Burpee Pull-ups
- 10 Kettlebell Swings, 70#
- 200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel: https://www.crossfit.com/workout/2011/01/07#/