Gymnastics TEST: Strict Pull Ups
Progress as far through an unbroken Pull Up ladder as possible. That is, one Pull Up, two unbroken, three unbroken etc.
-Must start from dead hang to chin over the bar, full extensions of arms at the bottom of each rep if going for unbroken sets
-Use plates to stand on to do half pull ups
-Use barbell in rack bar pull ups
20 min AMRAP:
6 Dead Lifts 225/155
7 Burpee Pull ups
10 American KB swings 70/53
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, 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.