8.06.2012

CROSSFIT HERO WOD: "RANKEL"





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.

Warm Up: 2 cycles
200 Jump Rope
20 Straddle Sit Ups
1 Min HS Hold

Training Sets
3x Max Reps Handstand Push Up

AMRAP= 20 min
6 Deadlifts (225/165)
7 Burpee to Pull Up
10 KB Swings (70/50)
200m Run

"In our weakness...that's when God shows us His strength..."

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

2 comments:

Phil said...

BS: 1-1-1-1-1
245-265-285-295-275

40 BS @ 185
30 DL @ 225
20 PP @ 135
10 Thrusters @ 95

emon sristy said...

First, the last name did not start with the letter M as in Moon. I want to make sure that is crystal clear to these people, and that is being polite. South Beach

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