CrossFitBurbank.com HERE
(626) 863-0008                       (818) 939-1188
business                                  scheduling

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

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Wednesday, July 3

7 3

namesake photo
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. 
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WARMUP

2 rnds
100m run
4 burpees
6 turkish getups
6 passthru
15 supers
30 sec hang

BUYIN

2 rnds
15 Romanian Deadlifts w/Barbell
10 Walking Lunges  (without weight, glute focused)
10 Deadlifts w/Barbell  (second set add weight)

WORKOUT - "RANKEL"

 20 Min AMRAP  -   Goal: 6-7 rnds

• 6 Deadlifts  225/155
      OR  205/145 OR 165/115 OR 95/65

• 7 OR 5 Burpee Pullups
         OR 7 Burpee Jumping CTB Pullups
            OR 7 Bodybuilder  Jumping Pullups

• 10 Russian Swings  70/53  OR 53/35 OR 35/26

• 200m Run

BONUS

Accumulate 5 min ea/of
  • weighted plank - up to 45 lbs
  • wall sits


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