JULY 4th CLASS SCHEDULE:
7am, 8am and 9am classes only!

Regular class schedule will resume on Tuesday, July 5.
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Strength:
Deadlift prep

HeroJohnRankelWOD:
“Rankel”
As many rounds as possible in 20 minutes of:

6 Deadlifts (225 lb./155 lb.)
7 Burpee pull-ups
10 Kettlebell swings (53 lb./35 lb.)
200m Run

Post completed rounds to comments.

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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LEANFIT:
As many rounds as possible in 20 minutes of:

3 Pull-ups
6 Burpees
9 Squats
150m Run

Post completed rounds to comments.

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DE:
For time:

1000m Row
1 mile Run
50 Burpee pull-ups
1 mile Run

Post time to comments.

Media:
Monday WOD, July 4, 2016