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.
Warm Up (10 minutes)
30 kettlebell swings
10 arm-bar stretches (5 each arm)- video
10 alternating turkish get-ups
30 goblet squats
Strength (25 minutes)
1. High Bar Back Squat
3-3-3-3-3
2. Bent over Row
5-5-5-5
Rest 1 minute between each set. Alternate between the 2 movements.
BO-Row video
WOD
“Rankel”
20 minute AMRAP
6 Deadlifts (225,155)
7 Burpee pull-ups
10 Kettlebell swings, (2,1.5)
Run 200 meters