Rankel

Strength

9min EMOM

min1: 1 Rope Climb (COMP 1 RC double - ascent + descent + toe tap on floor + ascent + descent)
min2: 3 Deadlifts
min3: Rest

MetCon

20min AMRAP

FITNESS
20min AMRAP
6 Deadlifts 155/105
7 Burpees
10 Kettlebell Swings 53/35
200 meter Run

PERF / COMP
20min AMRAP
6 Deadlifts 225/155
7 Burpee Pull-Ups
10 Kettlebell Swings 70/53
200 meter Run

Dedicated to U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, who 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.The “Rankel” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Friday, January 7, 2011 (“110107”).

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