FRIDAY HERO WOD7-15-16

Warm up 10 min
1 min Row
10 SHPT
10 banded goodmornings
10 lateral lunges alt leg
5-7 toe Ring MU(mod) w/dip out
5-7 alt leg T2B

mobility 1 min
Couch Stretch 2 min total
Seated pike stretch
1 min foam roll quads
Shoulder stretch

HERO WOD
TYLER

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Five rounds:
7 Muscle-ups (14 C2B & 14 Ring Dips scaled/ OR* 21 pull ups & 21 dips off box Modified ) choose 1
21 reps 95/65 pound Sumo-deadlift high-pull (Scaled & Modified 75/45)

1LT Tyler E. Parten, 24, of AR, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, CO.First posted 17 October 2009

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