Workout of the Day 11/11/2013

Strength

Back Squat 1RM

Conditioning

“Rankel”

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

U.S. Marine Corps Sergeant John Rankel, 23

Extra Work

V-Ups 3×12

Weighted pull up 90%x1x5

Post your loads and rounds to comments.

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3 responses to “Workout of the Day 11/11/2013

  • Joshua

    Squats: dnf just did some heavier squats and then failed 385 3 times.
    Wod: 6+6+7+1 Rx (225# dl) (2pd kb)

    RIP Sergeant Rankel

    Happy Veterans Day to the huge percentage of CFM that are current or former active duty armed forces! It’s really awesome to work out with you all and we appreciate your service!

  • Aaron Selph

    Squats: PR at 335
    Wod: 6+6+7+10 Rx (225# dl) (2pd kb)

    As Josh said, RIP Sergeant Rankel

    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.

    Happy veterans day to all the brothers in arms at the gym. Hope you take some time to enjoy some beef and a brew of two today. God bless!

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