Forged Friday

Mobility:

Foam roll  barrage, (no skipping), 2 minutes each:

IT bands

Adductors

Calves

Buy in cashout:

4 rounds:

20 sit-ups

20 back extension 

WOD:

“Rankel”

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps

7 Burpee pull-ups

10 Kettlebell swings, 2 pood

Run 200m*

*for those that want to stay dry, row 250m or assault bike 400m

Post rounds completed to beyond the whiteboard. 

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.