New Year, New Warm-Up
100 Double unders or 300 singles
3x
10 weighted over head squats
10 weighted back extensions
10 PVC dislocates
Skill work:
L (work)
Strength:
Back squats
5-5-5-3-2-5
Metcon:
"Ricky"
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
75 pound dumbbell Deadlift 5 reps (we made it an 80kg barbell Deadlift)
135 pound Push-press, 8 reps
U.S. Army Sergeant William "Ricky" Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, 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.
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