10.13.2011

CROSSFIT HERO WOD: "RANKEL"

















U.S. Marine Corps Sergeant John
Rankel, 23, of Speedway, IN, assigned
to 3d Battalion, 1st Marine Regiment,
1st Marine Division, 1 Marine
Expeditionary Force, based out of Camp
Pendleton, CA, 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.


AMRAP= 20 Minutes
225 pound Deadlift, 6 reps

7 Burpee pull-ups

10 Kettlebell swings, 2 pood
Run 200 meters


"Honor their sacrifice...through your suffering..."


Post all scores/times/reps/loads/modifcations to comments.

5 comments:

Anonymous said...

I can't believe I am saying this.....but this looks like a fun WOD.

Mark B

Guillermo R said...

I can't wait! Will this be offered tonight for the Essential class? That's the only one I can make due to scheduling issues.

Phil said...

Almost 6. Half 50#kb and half 70#.

B-rad said...

5 rds plus 6 dl @135 lbs 40lb kb swings

chiropractor sydney said...

The sets are fun to do. It may take a while to get used to the routine though.

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