Skill/Strength: Bench Press

10 min EMOM

Odd: 75%x3

Even: 10 Medball sit ups



WOD: (last done July 24th, 2015)

“Rankel”

20 min AMRAP:

6 Dead Lifts 225/155

7 Burpee Pull Ups

10 American KB Swings 70/53 (2/1.5 pood)

200m run


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.

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