Hero Wod Day
Spend the first 15 Minutes of class warming up to your deadlift weight, slowly. this will help warm you up for your kb swings as well. This one is unvested.



Rankel
Complete as many rounds as possible in 20 minutes of:
6 Deadlifts 225/155
7 Burpee pull-ups
10 Kettlebell swings, 70/50
Run 200 meters

U.S. Marine Corps Sgt. 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; and brothers, Nathan Stockhoff and Tyler.