09/05/16

4
Sep

09/05/16

Lift

Life
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Romanian Deadlift (with DBs or BB) x 6 reps @ 3011 Station 2 – Supine Ring Row x 8 reps @ 2111
Station 3 – L-Seated Dumbbell Press x 8 reps @ 2111

Fitness
Every 2 minutes, for 20 minutes (10 sets): High Hang Snatch + Hang Snatch

Build over the course of the 10 sets to something heavy for today.

Metcon

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.

HeroJohnRankel

“Rankel”

20 min AMRAP
6 Deadlifts (225/185) 7 burpee Pull ups
10 KB swings (24/16) 200m Run

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