WOD

WOD – HERO RANKEL COMPLETE AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES: DEADLIFT 100KG X 6 BURPEES PULL UP X 7 KETTLEBELL SWINGS 32 KG X 10 RUN 200M 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[…]

WOD

WOD AMRAP 8 MINUTES GOBLET SQUATS 24KG/16KG X 10 HAND RELEASE PRESS UPS OR CLAP PRESS UPS X 10 REST 3 MINS BURPEE BOX JUMP X 30 LUNGE BACK KNEE TO FLOOR  24KG/16KG X 15 (RIGHT + LEFT = 1) STRAIGHT LEG SIT UPS AB MAT X 30