"Rankel, Hold My Ankles"

“Rankel, Hold My Ankles!”

For Overall Time (45:00 Cap) -

BUY IN: 200m Partner Wheel Barrow (alt. duties every 10m)(20 x 10m inside gym)

~no rest~

20 Min. AMRAP (“Rankel”) -

6 Deadlift (225/155)

7 Burpee-Pull-Up

10 KB Swing (70/53)

200m Run (sub: 250m Row)(= 20 reps)

~no rest~

BUY OUT: 200m Partner Wheel Barrow (alt. duties every 10m)(20 x 10m inside gym)

*Each team keeps track of its own time.  Begin the 20 min. AMRAP  as soon as your team completes the 1st Wheel Barrow.  Note time for Part A of score as soon as team completes the final Wheel Barrow.

*Each member of the team works as an individual at the AMRAP ("Rankel" = a Hero WOD).  Part B of the score will be the sum of each individual’s completed Rounds + Reps of “Rankel.”

SCORE = a) Time to Complete “Rankel, Hold My Ankles” AND b) Sum of Individuals' Rounds + Reps of “Rankel”

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PARTNER FINISHER:

“Partner ‘Karen’ Plus”

For Time -

150 Partner Wall Ball (20/14)

*@ Every Break: 1 Rope Climb (15') per person