Sunday 04/23/23

Workout

Warm Up

 AMRAP 6 
10 seal jacks 
10 scap pulls 
10 (total) hamstring scoops 
10 body weight good mornings 
20 (total) shoulder taps
5 empty barbell strict press 
5 empty barbell push press 

WOD 

“Ricky”

AMRAP 20 
10 pull ups 
5 DB deadlifts (75/55)  (can use KB)
8 push presses (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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