Sunday 10/17/21

Please continue to follow the Social Distancing guidelines during class at all times. Thank you!

Workout

Warm Up

3 sets
:20 supported hang
5 scap pull ups 
10 empty bar RDL 
10 empty bar push press 
20 hip bridges
10 back extensions

WOD

“Ricky”
AMRAP 20
10 pull ups
5 DB deadlifts (75/55)
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.

He is survived by his father William, stepmother Barbara Rudd, step brother Josh, mother Pamela Lam, and sister Elizabeth.

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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