FRIDAY HERO WOD 9-16-16

WARM UP 3X

200 m run

leg swings

inchworm push up

banded goodmornings

Dips of the box

scorpion

 

 

 

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.

WOD
“Rankel”
Complete as many rounds as possible in 20 minutes of:
6 Deadlifts (225/155)
7 Burpee pull-ups
10 Kettlebell swings (2,  1.5KB)
200 run/250m row

Level 2 (185,115); (1.5,1)
Level 1 (135,75); (1, 0.75)

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