Warm-up:
2 Rounds
Row 500m., 10 KB SDLHP, 10 KB Swing, 5 Strict Pull-ups
Dynamic Stretch
Strength: Deadlift
3 Reps EMOM for 6 min.
Build to the weight that you want to use for the WOD.
WOD: BRADSHAW
10 Rounds For Time:
3 Hand Stand Push-Ups
6 Deadlifts (225 lbs / 155 lbs)
12 Pull-Ups
24 Double Unders
Army1st Lt. Brian N. Bradshaw died June 25, 2009 serving during Operation Enduring Freedom. Bradshaw, 24, of Steilacoom,WA; assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, Fort Richardson, Alaska; died June 25 in Kheyl, Afghanistan, of wounds sustained when an improvised explosive device detonated near his vehicle.
He is survived by his parents, Paul and Mary; and brother, Robert.
This Hero WOD was originally posted by CrossFit’s Mainsite on October 23, 2011.
Icing:
Put a dollar in the “Hero WOD Jar”