Warm Up 3RDS: 30 sec OH Squat Hold (Stick) + 3 sec FLR Hold + 30 sec bridge
Mobility: Banded Lat Pulldowns 30 reps slow release
WOD – Hero WOD ‘ROCKET’
30 Minute AMRAP
50m Swim
10 Pushups
15 Squats
Non-Swim / Scaled WOD
Scale 50m Swim to 400m Row
Cooldown: Banded Lats+shoulders+hips
“Army Sgt. 1st Class Aaron “Rocket” Henderson, 33, of Houlton, Maine, assigned to the 2nd Battalion, 5th Special Forces Group (Airborne), died Oct. 2, 2012, at Bagram Air Base, Afghanistan, of wounds suffered from an improvised explosive device in Zombalay Village, Afghanistan. Henderson is survived by his mother, Christine; brothers, Bob, Corey and Sam; sisters-in-law, Leisa, Holly and Kiley; and nephews and nieces Kurtis, Kaitlyn, Davis, Dallas, Mia and Daniel. He is preceded in death by his father, Dallas.”
