Friday June 23

June 22nd, 2017
by:

Strength / Skillwork

Bench Press
3-3-3-1-1-1-1-1
3 reps @ 50-60-70%
1 rep @ 80-90-95-100% PR?

WOD

“Rankel”

Complete as many rounds as possible in 20 minutes of:

  • 225 pound Deadlift, 6 reps
  • 7 Burpee pull-ups
  • 10 Kettlebell swings, 2 pood
  • 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.

 

HeroJohnRankel

Elements

20:00 AMRAP

  • 100 Singles
  • 50 Flutter Kick / Scissors (1ct) Alternate each round
  • 25 DB Push-press, 20s/12s
  • 10 Cal. Row