#redfriday #herowod #honorthefallen



RBM Stretch

Tricep Door Stretch

10 Good Mornings

10 Trunk twists

10 Forward Arm Swings

Wrist Stretch


Warm up:

20 cal row

20 Sit Up

15 Burpees

10 Pull ups

400m run


Skill: Strict Toes to Bars + Kipping Knees to Elbows Complex

EMOMx5: Complete 2 sets of complex

(1 Strict TTB + 1 Kipping KTE) x 2


Strength: Front Squats









WOD:  “Moszer”

(30 min time cap)

9 RFT:

200m run

6 Air Squats

6 Pull Ups

6 Box Jumps

6 Burpees

6 Sit Ups

6 Lunges (each leg)

6 Russian KB Swings 70/53


In honor of Fargo police officer Jason Moszer (33) killed in the line of duty Feb 11, 2016, from a gunshot wound. Jason responded to a report of domestic violence in which suspect’s son had called dispatchers and said the man had fired a gun at his mother. Jason was shot inside the home and died the next day from his wounds.


Badge number 98: 9 rounds, 8 movements. 6 years in service: 6 reps of each moment. Killed on the 200 block of 9th Ave N: 200M Run.