May 5th – Rankel

By May 4, 2017 wod No Comments

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.

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