Friday November 24th

Watch for details on the facebook page about the Turkey Sandwich 5k re-do run on Saturday morning.
Too much Turkey Warm Up.
Row 2000 or bike 10 minutes
20 Empty bar presses

Strict press-
5,5,5,5,5 Gradually build up to 5 rep max

Wod- Hero Wod
20 Minute Amrap
6 Deadlifts 225/155
7 Burpee pull up (If you don’t have these, do 7 burpees + 7 Ring rows)
10 Kb Swings 70/55
Run 200m


John Rankel | Age 23 | Speedway, Indiana

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