Sunnuntai 21.4.2019



Metcon (reps) 


AMRAP in 20 minutes of:
10 Pull-ups

5 DB Deadlifts 35/25kg DB’s

8 Push press 60/40kg


Spend 20-30 minutes stretching

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 as the workout of the day for Friday, December 30, 2011.

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