Warm-up
Run 400m w/ Medball
Then:
2 Rounds not for Time:
35 Hollow Rocks
30 Russain twists with Medball
25 Sit-ups
20 Supermans
Hero WOD
“Rankel”
20 Minute AMRAP
6 Deadlifts (225/155)
7 Burpee pull-ups
10 Kettlebell swings (2,1.5)
200m sprint
Level 2 (185,115); (1.5,1)
Level 1 (135,75); (1, 0.75)
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.
Olympic Lifting Class **6:00PM Only**
Warm up
**Mystery Warmup**
Clean
1 RM Thruster
1 RM back jerk
10 min EMOM
1 Power Clean + 1 HSC 80% across
Strength
Heavy
…?…
1 FS +1 Split Jerk (focus on reset bar)
Pull drills
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