WODs for Wednesday 7/31/13


WODs for Wednesday 7/31/13


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.

CF Class WOD: Skill: 1. Running Technique:

Met-con: “Rankel”

Complete as many rounds as possible in 20 minutes of: 225/155 pound Deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings, 70/55 Run 200 meters

KB Class WOD: Skill:

Forward Roll:


3 Rounds:

5 pull-ups 3 windmills R/L 10 heavy russians Row 250 meters

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