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Published on May 12th, 2020 | by Crossfit Sacrifice

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HERO WOD FRIDAY SINCE 2010

“Iron Ranger” For Time:
22 Second Silence

94 Goblet Squats

94 Push Ups

94 Sit ups
94 Russian KBS

22 Burpees @70/53

THEN

Core Cash Out: 5 x 15 GHD Sit Ups

This WOD was created to honor a hometown hero, Army Ranger SGT. Joshua Rodgers, when he was laid to rest. Born August 22, 1994, he died on April 27, 2017.

The name “Iron Ranger” is from Josh’s high school football mascot, the Ironmen and his position as a Ranger in the US Army. The 94 reps represent his year of birth (1994). The 22 represent his high school football jersey number, his date of birth, and how old he was when he died.

The workout was first performed at The Body Compound (Bloomington, IL, USA) on May 6, 2017. Thanks to Bowties and Barbells (instagram @bowtiesandbarbells_wods, aka: Jk McLeod) for designing the workout and letting us know about it.


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