November 30 2013

Our next Gymnastics workshop is Sat Dec 14th at 1 pm! This month’s session is all about the Muscle Up, sign up on the whiteboard space is limited to 20.

“Rankel” Compare to 28/7/12

6 D/l 100/70

7 burpee pullups

10 am swings 32/20

200 meter run

AMRAP 20 min

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.




  • Paddy — November 30, 2013

    5 +13, 55kg DL and 16kg kettlebell

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