Tuesday 6-12-12

Row 500m

All out x5

Rest 3-5 minutes between efforts. Try to hold pace to within 5-10s.


Strength Under Pressure



6 Deadlifts (225/135#)
7 Burpee Pull Ups
10 KBS (2/1.5 pood)
Run 200m

John Rankel

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, 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.