#redfriday #herowod #honorthefallen

 

Mobility 

RBM Stretch

Tricep Door Stretch

10 Good Mornings

10 Trunk twists

10 Forward Arm Swings

Wrist Stretch

 

Warm up/Gymnastics Skill:

15 min EMOM:

  1. 40 DUs (or 35 seconds of DU practice.. No Singles allowed)
  2. 4 Strict Pull Ups + 2 Wide Grip Strict Pull ups
  3. 15 Air Squats
  4. 15 second plank hold + 9/5 push ups
  5. 10 sec Hollow Hold + 10 Hollow Rocks + 8 Sec Hollow hold + 8 Hollow Rocks

 

Scale:

For #2

2 Regular Grip Negatives + 2 Wide Grip Negatives

 

 

WOD:  “Weijdt”

5 RFT: (35 min cap)

19 CTBs

12 Box Jumps 30/24

8 Squat Cleans 165/110

 

Dedicated to [Dutch] Sergeant Mark Weijdt killed during a peace mission in Afghanistan on 19-12-2008. In this way we and many others like Mark Weijdt commemorate a soldier and friend and give tribute to all surviving relatives (especially his parents, sisters and partner).

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