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.

Happy Veteran’s Day.

Please pray for all of our troops that may be in harm’s way

 

Conditioning:

Hero WOD

“Rankel”

Complete as many rounds and reps as possible in 20 minutes of:

6 Deadlifts (225/150)

7 Burpee Pull-ups

10 Kettlebell Swings (72/53)

200m Run

 

For Score

 

Strength:

Front Squat

10 reps @ 30%

8   reps @ 45%

6   reps @ 60%

5   reps @ 70%

4   reps @ 80%

3   reps @ 85%

2+ reps @ 90%

 

For max at 90% and quality*

*Do not sacrifice one for the other

 

Mobility:

Barbell Shoulder Smash – 1:30/side

Quad Smash – 1:30/side

Spine Smash – 2:00

Pike Stretch – 2:00

 

 

Post rounds and reps, load and max reps, and experiences to comments