Tuesday, 18 January 2011

Rankel - 18/1/11

1)BALLISTIC WARMUP

2) 20 wall balls, 20 press-ups, run 400M

3) Work Capacity: "Rankel"

AMRAP 20 minutes:
6 x Deadlift (225#)
7 x Burpee pull-ups
10 x Kettlebell swings (70# / 2 pood)
Run 200 meters

Active stretch


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.

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