#herowod #redfriday

Skill/Strength: Front Squats/KB Snatches 

5 mins to warm up working Front Squat weight

2 x 3 warm up recommendation


EMOM x 8

Odd: Front Squats - 2 reps @ 85% 

Even: 6 KB snatches - you choose weight


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”

20 min AMRAP

6 Dead Lifts 225/155

7 burpee pull ups

10 ABKs 70/53

200m run