111028

Friday

Warm up:
2 lengths Bear Crawl
2 lengths Crab Walk
20 banded Good mornings
10 kips
100 double unders (50, int/25 beg)

Goat: 15 minutes
On the minute for 15 minutes, do 1-3 reps of skill of your choice.
Ex, rope climb, pushups, pistols, muscle ups, L-sits, etc...


WOD: (10 rounds, Adv/ 7 Rounds int, beg: 30 minute cutoff)"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
6 Deadlift, 225/155lb
12 Pull-ups
24 Double-unders

Jason Khalipa 11:43. Post time to comments.



Enlarge image

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.