Hero Wednesday

Today's WOD:

Rankel

6 Deadlifts 225/155lbs

7 Burpee Pull-ups

10 Kettlebell Swings 32/24kg

Run 200m

20 Minute AMRAP

 

Warm-up:
  1. Burpeex10
  2. Glute-Ham Stretch Walkx2
  3. Good Morning w/bar
  4. Pull-upx10
  5. Hip Extension x10
  6. Kettlbell Swing x10

MOD:

Deadlift

Burpee Pull-up

Post-WOD:
Stretch & Roll-out
  
CFTally Athlete Results:
Ronbo 3+100m run scaled
Bamf 4+100m run
Special k 3+10kb
John R. 3+DL scaled
OMD 5+7BPU

Silverback 6+7BPU

Matthew 4+5BPU Scaled

Alissa 5+2BPU scaled

Angelica 4+4DL scaled

Nikoleta 3+6DL scaled

Jaimi 3+100m scaled

Luisa 4+2KB scaled

Chevy 5+100m 

Tiger 4+10KB

Stoner 6+1KB

Layla 5 Rds? scaled

Charlie 4 Rds scaled

Kirby 4+7 BPU scaled

Tom 3+10KB

Quenton 4+3BPU scaled

Rick 4 scaled

Thor 4+3Bpu scaled

Jimbo 5+1DL

BMR 4+8KB 

Professor 6+6BPU

Sandy 5+6DL scaled

Jorge 4+2BPU

Elizabeth 4 scaled

Patrick L. 4+4Bpu scaled

Kit Kat 4+6DL scaled

Jason 3+10kb scaled

Brian 4+2Bpu

Becca 5 rds scaled

Danny 4+4BPU

Nicole 4 Rds

Wonder Woman 4+6BPU

Bull 4+5KB subbed 

Paul 3+7BPU scaled

Ana 3+100m scaled

Samantha 4 rds scaled