Warm up
20- 55/35lb Kettle Bell snatch
3 sets of 10 GHD back extensions
3 sets of 10 GHD sit ups (strict form!)
5 minute Jump rope (every stop is a 5 squat penalty)
HERO WOD “Rankle”
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.
20 min AMRAP
6 Deadlifts (145/225)
7 Burpee-Pull ups
10 Kettle Bell Swings (35/55)
Run 200 meters (Just after Ragazzi's to the 100 mark on sidewalk)
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