#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:  Manchester Memorial WOD

 

22 min AMRAP:

22 Power Cleans 135/95

5 Burpee MUs (Ring or Bar)

17 Box Jumps 24/20

200m run

 

Dedicated to the 22 people who lost their lives in the terrorist attack at Manchester Arena on the May 22, 2017. Also dedicated to those who ran toward danger and saved the lives of 59 others. The 22 reps power cleans represent the 22 people who lost their lives as well as the day when the terrorist attack happened. The 5 reps burpee muscle-ups and 17 reps box jump overs represent the month and the year when the attack happened.

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