110902

Friday

Warm Up:
10 jump squats
10 push ups
400m Run
10 kips (rigid body, no pull up)
10 jump squats

GOAT

Choose a skill you can do 1 to 3 reps on the  minute every minute for 15 minutes. Try to be consistent with your reps each round. Record.

WOD: (30 min cutoff)"Bradley"

10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds


Intermediate: 8 rounds

Beginner: 10 rounds, Scale reps to 5 pullups/5 burpees

Kristan Clever 19:36, Rebecca Voigt 21:31. Post time to comments.



Enlarge image

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.