Sunday, October 7th Crossfit Workout of the Day
Warm Up
5 minutes banded shoulder and hip distraction
2 rounds:
200m run
10 air squats
10 PVC pass thrus
10 walking lunges
5 cat/cow stretches
Skill
Kipping pull up clinic
Hero WOD
“Ricky”
20 minute AMRAP
10 pull ups
5 dumbbell deadlifts (80/50)
8 push press (135/95)
U.S. Army Sergeant William “Ricky” Rudd, 27, of Madisonville, KY, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, GA, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq.
The “Ricky” Hero WOD was first posted on crossfit.com as the workout of the day for Friday, December 30, 2011.
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