General warm-up then 10 Min. Cycle of following exercises:
3-5 light Deadlifts incr. weight each time thru, 20 mtn. climbers, 10 Bar Kips, 10 light KB swings, 250 row or 200 run
WOD – Rankel Hero WOD
20 Minute AMRAP
6 Deadlifts (225/155)
7 Burpee Pull ups (Mod- 7 Burpees + 7 Banded pull ups or ring rows)
10 KB swings (24/16)
200m run = 1 rep
***John Rankel | Age 23 | Speedway, Indiana
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.
