Thursday - 20JAN2011

Well today we were supposed to do rope climbs but the gym has taken our ropes from us. No prob, we'll back-track a little and do a WOD we skipped.

Rx
"Rankel"

Complete AMRAP in 20 minutes of:
225/155 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2/1.5 pood
Run 200 meters

scaling options
ADVANCED
Complete AMRAP in 15 minutes of:
225/155 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2/1.5 pood
Run 200 meters
-or-
Complete AMRAP in 20 minutes of:
185/135 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 1.5/1 pood
Run 200 meters

INTERMEDIATE
Complete AMRAP in 20 minutes of:
155/105 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 1 pood/24 #
Run 200 meters

BEGINNER
Complete AMRAP in 12-15 minutes of:
25-55 pound Deadlift, 6 reps
7 Burpees 7 Assisted or Beginner pull-ups
10 Kettlebell swings, 10-25 pound
Run 200 meters