210917 - FYF - Hero WOD "Rankel"

QOTD - Weekend plans?

WARM UP - Run 200m (Zombie kicks back from driveway to door)
10 KB Deadlifts
10 KB Bent Over Row
10 Russian KB Swings
10 Squat Jacks

MOBILIZE - Ankle Smash on KB Handle
Then… 5 minutes of free mobility

COACH PREP - Review each movement
Find Burpee Pull Ups Bars (at finger tips height)
Warm Up to 20lb. above WOD DL Weight then deload

WOD - ”RANKEL”
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, 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.

AMRAP 20:
6 Deadlifts 225/155
7 Burpee Pull Ups
10 KB Swings 55/35
200m Run