I wanted to pay tribute to those Rangers whom lost their lives on Oct 3-4 1993 in Mogadishu, Somalia

Day of the Ranger WOD

“Day of the Rangers”:

Buy In: 73 Sandbag Squats – (Ruck + Sandbag)

2 Sets:

18 Sandbag Cleans

18 Sandbag Sit Ups

18 Sandbag Overhead Throws

18 Sandbag Burpee + Deadlift

18 Sandbag Walking Lunges (1 rep per leg)

18 Sandbag Shoulder to Shoulder Press (1 rep per shoulder)

Cash Out: 1-mile “Mog Mile” Ruck – (Ruck + Sandbag)

Significance of Numbers:

73  US Soldiers wounded

18  US Soldiers who were killed

2   Black Hawks shot down

Significance of Movements:

Mog Mile is meant to be heavier and slow like the mission

Cleans & Shoulder to Shoulder Press: picking up wounded or dead brothers-in-arms

Burpees: jumping down to take cover, then jump back up to move

We had a great coffeeteria discussion afterwards.