Sunday 09/18/22

Workout

Warm Up

3 sets on a 10 min clock 
100m jog 
10 banded good mornings 
10 banded pull aparts 
:20 supported hang 
10 russian KBS 5 burpees 

WOD 

“Rankel”
AMRAP 20
6 deadlifts (225/155) 
7 burpee pull ups 
10 KBS (70/53 53/35) 
200m round

Background: Dedicated to U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, who 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

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