Blog Post

Wednesday 7-27-11


Complete as many rounds as possible in 20 minutes of:
225/155 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 21.5 pood
Run 200 meters

*substitute 2 burpees for burpee pull ups if you use the band for pull ups*


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.

  • Ashly Nikole

    This workout whooped me this morning!!!  No longer than I’ve been out there with you guys and no more than I’ve done, I can tell a difference already- mostly in my DRIVE to push myself and up my personal abilities!!!