WOD - Sunday, 11.8.2015

COMMUNITY FITNESS (10AM)
Come in with a partner or we will find you one!

WARMUP
One length of gym:

High Knees
Bear Crawl
Butt Kicks
Walking Lunge
Burpee Broad Jump
Inch Worm

"Partner Rankel"

Complete as many rounds as possible in 25 minutes of:
6 Deadlifts (225/145)
7 Burpee pull-ups
10 Kettlebell swings (70/53)
Run 200 meters

*In teams of 2, each must perform all reps, alternating.

Partner 1 does 6 deadlifts, then Partner 2 does 6 deadlifts. Partner 1 does 7 Burpee Pull Ups, Partner 2 does 7 Burpee Pull Ups. 10 swings, 10 swings, then run 200m together.

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

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