#redfriday #herowod #honorthefallen

 

Mobility 

RBM Stretch

Tricep Door Stretch

10 Good Mornings

10 Trunk twists

10 Forward Arm Swings

Wrist Stretch

 

Warm up:

18 min EMOM:

  1. Air Bike for 30 seconds 
  2. 15 Supermans with 1 sec hold at the top
  3. 3 Short and Tight Kip Swings + 2 Strict Wide Grip Pull Ups + 2 Strict regular Pull ups
  4. 15 Air Squats
  5. 3 Long Kip Swings + 2 Strict Toes to Rings + 1 Ring MUs (All done on rings)
  6. 20 sec Hollow Hold

 

Scale:

For #3

3 Short and Tight Kip Swings + 2 Wide Grip Negatives, + 1 Regular Grip Negatives

 

For #5

3 Long Kip Swings + 2 Straight Leg Raises + 3 TTB

 

 

WOD:  “James Wright”

 

20 min AMRAP:

10 Dead Lifts 135/95

5 Squat Cleans 135/95

3 Thrusters 135/95

1 Overhead Squat 135/95

 

(19 reps per round)

 

British Hero WOD: Dedicated to James Wright (22) 42 Commando Royal Marines who died on 05/08/11 in Afghanistan.

 

Also dedicated to Daniel Clack who died in the same month.

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