October 28th, 2016 By Gullah

8 men showed up for the first edition of REDFriday at Mint Hill Metal. YHC thought it was fitting to honor Michael Murphy for the first go at it since it’s one of the more well know hero WOD’s, although I changed it up to include KB’s. Here’s what we did:

Run approx. .8 mile(2 laps around church)
x70 KB snatch (35 each side)
x80 Lawnmowers (40 each side)
x100 Two-Hand KB Press
x300 Two-Hand KB Swings #paxpleaser
x60 KB Cleans (30 each side)
Run approx. .8 mile(2 laps around church)
Time for Mary:
LBC x 20 IC
Flutter x 20 IC
and we’re done.

Moleskin:
Great effort by everyone this morning. These workouts are designed to be hard and everyone pushed hard right through it. I think everyone got through it all except for YHC & Sony who only completed 1 out of 2 of the last laps around the church. Thank you all for being willing to participate in the REDFriday workouts. I think it’s great to pause on a regular basis to remember not only those that are currently fighting for our freedom, but to remember those who gave their lives for our freedom like Murphy did in Afghanistan. It was an honor this morning gentlemen.

Gullah

#REDFriday, Mint Hill Metal