#redfriday #herowod #honorthefallen

 

Mobility 

RBM Stretch

Tricep Door Stretch

10 Good Mornings

10 Trunk twists

10 Forward Arm Swings

Wrist Stretch

 

Warm up:

20 cal row

20 push ups

20 ring rows

20 cal row

 

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

5 rounds: Complete 2 sets of complex every 90 seconds

(1 Strict TTB + 1 strict KTE) x 2

 

Strength: Back Squats

50x8

60x6

70x4

75x4

80x3

85x3

50x10

 

 

WOD: “Hall”

(25 min time cap)

5 RFT:

3 Cleans 225/155

200m run

20 KB snatches 53/35 (10 each arm)

 

(Any type of clean is acceptable)

 

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

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