#redfriday #herowod #honorthefallen #TommyMac

 

Mobility

RBM Stretch

Tricep Door Stretch

10 Good Mornings

10 Trunk twists

10 Forward Arm Swings

Wrist Stretch

 

Warm up:

15 min EMOM:

  1. 40 DUs (or 35 seconds of DU practice.. No Singles allowed)
  2. 3 Pull Ups + 2 CTBs + 1 Bar MU (does not have to be unbroken)
  3. L-sit 10 seconds + 10 sec rest + L-sit 8 seconds
  4. 2 hang squat cleans + 2 thrusters + 2 Push jerks w Bar
  5. 3 hand power snatch + 3 OHS Squats w Bar

 

Scale:

For #2

2 Wide Grip Negatives + 4 jumping CTBs

 

WOD: “Tommy Mac”

 

2 RFT: 25 min cap

12 Burpees

12 Thrusters 115/75

12 Burpees

12 Power Snatch

12 Burpees

12 Jerks

12 Burpees

12 Hang Squat Cleans

12 Burpees

12 OHS

 

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

 

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

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