#herowodfriday
#redfriday

Warm up: 7 pass throughs,
2 rounds: bear crawl, 10 squats, 10 hollows (or V-ups).

Then 400m row

Skill: Mobility: 5-6 mins, wall stretch, PNF, wrist stretch.

Strength: 1 RM Clean - 10 mins timed
Start with 50% for 3-4 warm ups reps, then start doing singles
(Newer athletes practice form from the hang position: add minimal weight as needed)

WOD: “Whittman”
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

7 RFT: 25 mins time cap
15 AKBS 53/35
15 Hang Power cleans 95/65
15 Box jumps 24”/20”

Scale 1: 5 Rounds for time


Mobility: Quads, Pigeon, Calves, Shoulders

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