Felix The Cat 6 Rounds for Time 9 Burpees 9 Box Jumps (24/20 in) 9 Pull-Ups 9 Thrusters (40/20 kg) 9 Toes-to-Bar British Tribute WOD: For all the RLC EOD operators who expended their 9 lives and paid the ultimate sacrifice in Afghanistan. Between them they defused 100’s of Explosive devices, saving countless lives.
Weightlifting EMOM x 10 min Squat Clean + Hang Squat Clean -build every minute to heavy complex without fails BOTTLE ROCKET For Time: -25 Burpees -25 Power Cleans (135/95#) -25 Burpees *with EMOM 7 Wall Balls (20/14#) **CF New England Benchmark Mobility -Frog Pose -Deep Squat Hold Core Cashout Accumulate 4 min plank with 10
Weightlifting Deadlift Build to 5RM Deadlift (touch-and-go) in 14min 3RFT: -200m RUN -8 Box Jumps -8 Dumbbell Thrusters -8 Box Jumps -200m Dumbbell Farmer’s Carry Rx+ 50/35# DBs & 30/24” box Rx 40/25# DBs & 24/20” box S1 25/15# DBs **17min Time Cap Mobility -Pigeon Stretch -Depp Squat Hold Core/Back Cashout 3 Sets: -25 sec
WOD 30min AMRAP -60 Overhead Plate Walking Lunges (45/25#) -30 Sit-ups -15 Dumbbell Squat Snatches -60 Double Unders (2x Singles) -30 Cal Row -15 Chest-to-Bar Rx+ 50/35# DBs Rx 35/25# DBs S1 25/15# DBs Mobility Foam Roll Back, Lats, Hamstrings, Quads Core Cashout 3 Sets: -15 V-ups -15 sec Ring L-Sit Hold -15 Supermans
Iron Ranger (Time) For Time 22 second Silence 94 Goblet Squats (2/1.5 pood) 94 Push-Ups 94 Sit-Ups 94 Russian Kettlebell Swings (2/1.5 pood) 22 Burpees The workout, as programmed, starts at the 00:23 mark after the 22 seconds of silence. This Hero WOD was created to honor a hometown hero, Army Ranger SGT. Joshua Rodgers,
