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.

Freedom WOD Classes

Warm Up 10 Mins
2 Rounds:
200 M Run
5 Inchworms w/ Push Up
10 Scap Pull Ups
15 KB Swings
15 KB RDL
5:00 to warm up to deadlift weight

Metcon: 20 Mins
“Rankel”
20 Min AMRAP
6 Deadlifts 225/155
7 Burpee Pull Ups
10 KB Swings 53/35
200 M Run

Functional Bodybuilding Class

Tuesday: Back and Triceps:
1)  4×25
Straight Bar Lat Pull Down

2) 3×20 Build Over the 3 Sets
V-Bar Low Row

3) Giant Set 3×15-20
V-Bar Lat Pull Down
Tricep Press Down
Lat Press Down

4) Super Set 3×15-20
T-Bar Row
Cable Rope French Press

5) Giant Set 3×15-20
Stand Single Arm Cable Row
DB Tricep Kick Back
DB Bent Over Row
*Do everything on the right arm aka cable row, kick back, bent over row then switch to the left arm = 1 set

Dive Team:

Warm Up 10 Mins
2 Rounds:
200 M Run
5 Inchworms w/ Push Up
10 Scap Pull Ups
15 KB Swings
15 KB RDL
5:00 to warm up to deadlift weight

Metcon: 20 Mins
“Rankel”
20 Min AMRAP
6 Deadlifts 225/155
7 Burpee Pull Ups
10 KB Swings 53/35
200 M Run