5.20.19

HERO WEEK!!!!

HeroJohnRankel (1).jpg

Strength

Tempo Back Squats (2-2-2-2-2)

Count 7 seconds on the way down, pause 3 seconds at the bottom, explode up

Metcon

Rankel 

AMRAP 20
6 Deadlifts (225/155)
7 Burpee Pull-ups
10 Kettlebell Swings (70/53)


200m RunIn honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010To learn more about Rankel click here

Sam Bowles