Warmup
Row 750m
2 Rounds
30 sec Hollow Rocks
30 sec Superman

Strength
DBall Squats
5x6-8
*Hold DBall or sandbag in a bear hug

WOD - Rankel
20 min AMRAP
6 Deadlifts (225/155)
7 GI Janes
10 KB Swings (2/1.5)
Run 1 Lap

REC
30 KB Vups

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.