WOD: HERO: RANKEL: Hecho el 20/5/15 y el 30/11/16 y el 15/7/17 y el 30/5/18

Warmup

500 m Run or Row
Then
2 Rounds:
10x Bar Good Morning (20/15 K)
5x Inchworm w/ Push Up
10x Kipping Swings
10 x side Grasshopper (5R/L)
Calentamiento para deadlift 10/ 8/6/4 Reps hasta llegar al peso del wod y 6/4/2 rep de burpee pull ups y Kb swing

Rankel

AMRAP in 20 minutes
6 Deadlifts (225/155 lb)
7 Burpee Pull-Ups
10 Kettlebell Swings (2/1.5 pood)
200 meter Run

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.

ABDOMEN

B- ABDOMEN: 50 Reps. Abdominales de crossfit y 10 Reps. X 4 Sets de oblicuos colgado en barra.