Saturday, 17 February 2018
Warm-up: Run the block, 20 Mountain Climbers, Line Drills
Hero WOD: “Rankel”
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.
Why does CrossFit do HERO WODs? The CrossFit Hero WODs we do here at AllSport CrossFit are some of the most intense workout experiences that you could experience. They have been conceived and are intended to be performed with intense effort, in honor of our fallen Heroes. Don’t think to your self, I can’t do that or it looks to hard. Instead focus on what you can do, scale where needed, and think about the Hero that has given his all for our freedom. Honor these Hero’s with your best effort.
AMRAP 30 Minutes (with a partner, one person working at a time):
- 6 Deadlifts (225# / 155#)
- 7 Burpee Pull-ups
- 10 KB Swings (70/53)
- 200 Meter Run to Audley or out the back door to the start of the new building next door
Cool Down: Water and Foam Rolling