MONDAY 2-15-16

HOLIDAY SCHEDULE -PRESIDENTS DAY
There will be only one class today at 8:00 am. All other classes are cancelled.

WARM UP
600 m run
3X
10 x Inchworm push-ups
10 X Ring rows
10x Leg swing
10 Straight leg deadlift w/ KB
10 sit-ups

 

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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 FOR WOD

“Rankel” hero wod Rx
20 min AMRAP
6 Deadlift 225/155#
7 Burpee pull-ups
10 Kettlebell swings 32/24kg
Run 200 meters

*(if your not Doing Rankel as RX then do scaled, Burpees done separate from pull ups)
**SCALED**
20 min AMRAP
6 Deadlifts
7 Burpee
7 Pull up (RING ROW)
10 KBS
200 m Run

 

 

 

 

 

 

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