June 13, 2019 Today is HERO WOD Day.  Remember to wear your RED, WHITE, and/or BLUE in honor of those who have served for us.  Today we HONOR you John Rankel. Metcon: HERO WOD – “Rankel” 20 minute AMRAP 6 Deadlifts (225/155) 7 Burpee Pull ups 10 Kettlebell Swings (70/53) 200m Run Accessory Work: (if time permits) Coach’s...Read More