Monday 150706

Kasey

 

July is Hero Month; We will be honoring all those who have served and given the ultimate sacrifice for our freedoms for the month of July.  We will be doing all hero WOD’s with few exceptions for the remainder of the month. To honor all those who have fought and fallen. To those who have given the ultimate sacrifice. To those who continue to serve and are willing to sacrifice all, Thank you.

Dynamic Warm-Up-Mobility
Prepare to Honor..

John Rankel

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.

WOD: “RANKEL”
As many rounds as possible in 20 minutes of:
6 Deadlifts 225/175, 185/135, 145/95
7 Burpee pull-ups
10 Kettlebell swings red/green, green/blue/blue/yellow
Run 200 meters

Competitors or athletes wanting to improve your Fitness level:
On the 2 Minute for 12 Minutes
1 Hang snatch + 2 OHS @ 70% 1RM
7 Clapping pushups
5 Box jumps 40/32 32/28

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