Workout of the Day

12 Days of Xmas, Day 3 – “RANKEL”

Remember that we will be celebrating the end of the challenge and Christmas by having a get together on Saturday 22nd December after the WOD at the Myton Pub, Ingleby Barwick. Everyone is welcome along with families. Please indicate on the whiteboard if you’d like to come so we can generate rough numbers for food and drink 🙂

Warm up

Run 800m, Stretch and mobilise

Deadlift Tekkers

WOD – Rankel

AMRAP 20 minutes of:

  • 6 Deadlift @ 70kg/102.5kg
  • 7 Burpee – Pull ups
  • 10 KB Swings @ 24kg/32kg
  • 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.

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