WARM UP:
200 M Run
Fence Drills
10 Hollow Arch swings
10 Ring Rows
10 Lunge to Instep
10 Reach Throughs
10 Air Squats
10 Air Squats w/ :03 descent and :03 hold at bottom
5 Burpees
SKILL:
Every 2:00 for 8min
1 Tempo FSQ + 2 FSQ @ 70% of 1RM FSQ
WOD:
“Rankel”
20 MIN AMRAP
6 Deadlifts (225/155)
7 Burpee Pull Ups
10 KBS (32/24)
200 M Run
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.