Warm Up
1 Min Work/:20 Rest & Rotate
- Jump Rope
- Wall Plank Hold
- Jump Rope
- Good Mornings
- Jump Rope
- 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**
Recent Comments