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WOD June 4, 2018 (Monday)

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#/

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