Hero WOD “Rankle”


On Columbus Day, this Monday, we will be running a normal schedule.
We will be hosting the nutrition benchmark WODs during all classes. You do not need to be participating in the nutrition challenge to take class.

400M Run


-Single Arm Russian Swing (each side)
-Good Morning
At The end of each round
:30 Superman Hold

Hamstring Rolling/Stretching

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.

Hero WOD
20 Minute AMRAP
6 Deadlifts 225|155
7 Burpee pull-ups
10 Kettlebell swings 2|1.5
200m sprint

Level 2 185|125, 4 Rounds
Level 1 135|95, 4 Rounds, 10 Reps of each

Outdoor WOD
20 Minute AMRAP
6 Deadlifts 225|155
7 Bar Facing Burpees
10 Kettlebell swings 2|1.5
200m sprint

Extra Work
Every 3:00 for 15:00
3 Rope Climbs
1:00 SB Hug Hold (140/90)

ADV – 3 Legless (190/140)

*Rope Climbs shouldn’t take more than 1:00, scale the reps/height accordingly