Skill Work: Goblet Squat
TABATA goblet squats 32/24 KG, score is TOTAL reps across all rounds, keep Count!
Weightlifting: Thrusters
E2MOM 12 Mins 2 Thrusters from the Rack start at 80-90% of your best push press and increase as you feel comfortable
WOD: Rankel (AMRAP – Rounds and Reps) -Cap 20 minutes
- 6 Deadlifts, 225#
- 7 Burpee Pull-ups
- 10 Kettlebell Swings, 70#
- 200m 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.