WOD 21/8/14 Hero Workout "Rankel"

Warmup Mobility

Tekkers Deadlift/Burpee Pullups


Deadlift 5-5-5-5

WOD - Hero "Rankel"

20 min AMRAP

6 Deadlifts 60/100kg

7 x Burpee Pullups

10 x KB Swings

200m Run

HERO Workout "Rankel" in memory of U.S. Marine Corps Sergeant John Rankel

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.


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Copyright 2014 © · CrossFit Widnes - Unit 4 Waterloo Court, Waterloo Road, Widnes, Cheshire WA8 6TA

CrossFit Widnes
CrossFit Widnes

Unit 4,

Wellington Street Ind Est



CrossFit Widnes is a CrossFit Box based in North West of UK. We are a dedicated Strength and Conditioning gym in Cheshire offering Elite CrossFit training, Olympic Lifting, and Strongman Classes. Constantly Varied Functional Movements functional movements performed at High Intensity.