Body Compound/The Muscle Feed Hero WOD
- For Time
- 22 second Silence
- 94 Goblet Squats (2/1.5 pood)
- 94 Push-Ups
- 94 Sit-Ups
- 94 Russian Kettlebell Swings (2/1.5 pood)
- 22 Burpees
The workout, as designed, starts at the 00:23 mark after the 22 seconds of silence.
About the wod
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 Coach Jk McLeod (@coachjk_themusclefeed) for designing the workout and letting us know about it.