Hei bloggen,
Ble en dobbelblogg i dag, beklager det! John 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 200 meters
Vi lÞp ikke og det tror jeg de fleste var veldig glade for. HeroÞkt er ofte veldig tunge og det var denne ogsÄ. Fredagene er alltid kjekke og ha der alle er sÄ glade og fornÞyde. Fokuset i dag var Ä ta seg de pausene en trenger for Ä gjÞre marklÞft textbook og heller spare pÄ gassen til de resterende Þvelsene.
Kristan Clever 7 rounds + 10 KBS (155lb dead, 1.5 pood KB), Josh Everett 7 rounds + 2 KBS, Karianne Dickson 7 rounds + 5 burpee PU (155lb dead, 1.5 pood KB), Rebecca Voigt 7 rounds + 5 burpee PU (155lb dead, 1.5 pood KB), Miranda Oldroyd 7 rounds (100lb DB dead, 50lb DB swing). Post rounds completed to comments.
Historien til 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.
Snille Majlinda hadde laget lapper til bestissen Ina đ
Bilde tatt dagen etter, Majlinda hadde ikke fÄtt noen igjen (haha).
BjĂžrnar @theblogg
Majlinda savnet Thomas pĂ„ 4 timen denne uken sĂ„ da ble det 9 timen pĂ„ begge to đ đ