120615

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.

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.

Warm Up:

  • Run 400m
  • Walking Atlas Stretch
  • Spiderman Stretch
  • Iron Cross
  • 3rd World Squats x 10
  • Shoulder Mobility
  • Good Mornings x 10
  • Pike Push -Ups x 10
  • pull- ups x 10 with ab mat between feet
  • Russian Twists x 20
  • Burpees x 10

WOD:

"Rankel"

20 min. AMRAP

  • 6 Deadlifts (225/155)
  • 7 Burpee Pull-Ups
  • 10 KBS (2 pood/1.5 pood)
  • Run 200m

Body Weight Rankel

20 min. AMRAP

  • 6 KB Deadlifts
  • 7 burpees
  • 10 Air Squats
  • Run 200m
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