March 5, 2018

March 5, 2018

“Rankel”

WARM UP: 200 M Run Fence Drills 10 Hollow Arch swings 10 Ring Rows 10 Lunge to Instep 10 Reach Throughs 10 Air Squats 10 Air Squats w/ :03 descent and :03 hold at bottom 5 Burpees SKILL: Every 2:00 for 8min 1 Tempo FSQ + 2 FSQ @ 70% of 1RM FSQ WOD: “Rankel”

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"Rankel"

WARM UP: 200 M Run Fence Drills 10 Hollow Arch swings 10 Ring Rows 10 Lunge to Instep 10 Reach Throughs 10 Air Squats 10 Air Squats w/ :03 descent and :03 hold at bottom 5 Burpees SKILL: Every 2:00 for 8min 1 Tempo FSQ + 2 FSQ @ 70% of 1RM FSQ WOD: “Rankel”

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