Mobility 

RBM Stretch

Tricep Door Stretch

10 Good Mornings

10 Trunk twists

10 Forward Arm Swings

Wrist Stretch

 

Warm up/Skill: 

12 min EMOM:

  1. Air Bike for 30 seconds 
  2. 2 Strict Wide Grip Pull Ups + 2 Strict regular Pull ups
  3. 15 Supermans, (1 second hold at the top)
  4. 2 Strict Toes to Rings + 1 Ring MUs (Only if you are doing MUs)

 

Scale:

For #4:

2 Straight Leg Raises + 3 TTB

 

For #2

2 Wide Grip Negatives, + 1 Regular Grip Negatives

 

 

Strength: 1RM Squat Clean in 18 mins

 

 

WOD:  “Felix The Cat”

6 RFT: 25 min cap

9 Burpees over the Bar

9 Box Jumps 24/20

9 Pull Ups

9 Thrusters 95/65

9 TTBs

 

British Tribute WOD: For all the RLC EOD operators who expended their 9 lives and paid the ultimate sacrifice in Afghanistan. Between them they defused 100’s of Explosive devices, saving countless lives. Gaz O’Donnel G.M., Dan Shepherd G.C., Oz Schmid G.C., Dan Read Q.G.M., Brett Linley G.M., Lisa Head. The RLC EOD left Afghanistan on the 26 October 2014.

Comment