Monday 8.10.15 WOD

Max Effort Lower

Strength

Clean From Blocks (1RM , bar just below knee height)
**Use blocks or foam pads to raise the height of the bar

WOD

“3 Double Rankel”
3 Rounds of Double “Rankel”
12 Deadlifts (225,135)
14 Burpee Pull Ups
20 KB Swings (70,55)
400m Run
**No time cap
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.

$ Out

400m Row
400m Run
40 Cal Assault Bike

 

By | 2016-10-20T15:16:28-04:00 August 9th, 2015|WOD|Comments Off on Monday 8.10.15 WOD