#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: “Klepto”

4 RFT:

27 Box Jumps 24/20

20 Burpees

11 Squat Cleans 145/100

 

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan Military trainee.

He is survived by his wife Susie, daughter Elizabeth, and son

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