Warm Up

1 Min Work/:20 Rest & Rotate

  1. Jump Rope
  2. Wall Plank Hold
  3. Jump Rope
  4. Good Mornings
  5. Jump Rope
  6. Wall Climbs

 

Test

Max Consecutive Double Unders

 

Mobility

Shoulder Girdle

 

 

WOD(30 Minutes)

“Bradshaw”

10 Rounds

3 Handstand Push-ups

6 Deadlifts (225,155)

12 Pull-ups

21 Double Unders

 

Level 2- 8 rounds; (185,115),7 pull-ups, 12 Double Unders

Level 1- 6 rounds; (135, 95), 6 push ups, 6 Pull-ups, 30 singles

 

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

 

Coaches note:120 Pull-ups is a lot of pull-ups. Please be responsible and scale as necessary.

 

Finish up early? Take some time to stretch the lat on the pull up structure along with some banded hamstring and calf stretching.

 

Extra Work

Deadlift 10-10-5-5-3-3 reps

Olympic Lifting Class **4:00PM Only**

 

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CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us? 781.585.3018

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.

 

We welcome drop-in’s from other gym's all over the world!  Come on by, we’d love to meet you. Drop-ins are just $25/day!

CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us?
781.585.3018

 

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.
 

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