#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 Air Squats
  3. 3 Short and Tight Kip Swings + 2 Strict Wide Grip Pull Ups + 2 Strict regular Pull ups
  4. 15 Supermans with 1 sec hold at the top
  5. 3 Long Kip Swings + 2 Strict Toes to Rings + 1 Ring MUs (All done on rings)
  6. 10 Sec L-sit/10sec rest/10 L-sit (on Parallettes or Box)

 

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:  “Holleyman”

30 RFT: (30 min cap)

5 Wall Balls

3 HSPUs

1 Clean 225/155

 

(any type of clean is acceptable)

 

Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel

IMG_4567.JPG

Comment