FRIDAY 5/29/15

 In WODs

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. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel. 

 

WARMUP

Coach’s Choice

 

SKILLS

KB Swing

Burpee Pullups

 

WOD

A.  10 Minutes of Mobility

B.  “Rankel”

20 Minute AMRAP of:

6 Deadlifts (225/155)

7 Burpee Pullups

10 KB Swings (70/55)

Run 200m

 

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TRAVEL WOD

Accumulate 2 minute plank (pushup position)

Accumulate 2 minutes bottom of squat

100 Jumping Jax

100 Situps

Accumulate 2 minute wall sit

Accumulate 2 minute (forearm position)

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