Monday 14 May 2012

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.


Warm up

Run 400m

Spealler warm up

Skills – Power / speed

Box jumps –start at 600mm and add plates until max height is achieved (be careful!)

5 x 100m Sprints for time

WOD – Ricky

AMRAP 20min of:

10 Pull-ups
70kg Deadlift, 5 reps
60kg Push-press, 8 reps