#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. 25 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:  “21 Guns”

 

21 Min AMRAP:

400m run

21 Push Ups

21 Box Jumps 24/20

15 Burpees

9 Pull ups

 

This WOD, created for "WOD With Warriors," as a functional fitness tribute workout held twice a year on Veterans and Memorial Day in the US - "to honor our Nation's’ Warriors, past, present and future." The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. A 21 Gun Salute is the US' highest display of honor, appropriately reserved for Fallen troops on Memorial Day.

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