Crossfit WOD:
Warmup: 1 mile run
Metcon:
"Rankel"
(modified, increased running distance and overall AMRAP time):
Complete as many rounds as possible in 30 minutes of:
185 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 1.5 pood
Run 400 meters
Completed 7 rounds + 6 deadlifts and 7 Burpee pull-ups
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.
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