11.11.2014

WOD
"RANKEL"
20 AMRAP
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 70/53
Run 200 meters

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.


FITNESS & PERFOMANCE
1)7X1 BARBELL TGU
2)2XME 500M ROW (+/- :05) ; ROWS SHOULD BE WITHIN 5 SECONDS OF EACH OTHER, FOR EVERY SECOND DIFFERENT, PERFORM 5 BURPEES. 

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