Tuesday 27th Mar 2012 – WOD

1st March 2012

Hero WOD “Rankel”

A 20 min AMRAP of:

  • 6 Deadlifts @ 100kg / 80kg
  • 7 Burpee Pull ups
  • 10 Kettle Bell Swings @ 32 / 24kg
  • Run 200m

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.

CrossFit Notts crew….. If you have not guessed it yet we are entering into the dark room (aka home) with a week of HEROs, stick with it and smash them all with the effort i know you have.

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