Sunday 07/09/23

Workout

Warm Up

3 sets :30 on :10 off 
-pistol variation
-sumo inchworms 
-plank 
-ring rows 

WOD 

“Brodie”
AMRAP 20 
11 pistols
11 renegade rows (35/25) 
3 burpees 
20 ab mat sit ups

Background: This British Hero workout is dedicated to Combat Medic Lance Corporal Brodie Gillon, Irish Guards Battle Group, who was killed on March 11, 2020, in a missile attack on Camp Taji, Iraq.

We first found this Hero WOD posted on British Hero WOD’s Facebook page (@britishherowods) on March 30, 2020.

The creator did not specify an Rx weight for the Renegade Rows. The prescribed weight shown here is a recommendation from WODwell.

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