WARM-UP:
Row 1 K
Dynamic Stretch
STRENGTH:
Set up and warm-up for the Workout.
Senior Airman Bryan R.Bell
Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device.
He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins..
The “Bell” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Friday, July 4, 2014.
WOD: “BELL”
For time:
3 Rounds
21 Deadlift 185/125
15 Pull-ups
9 Front Squat 185/125
ICING:
Those of you who are thinking about the CLEAN EATING CHALLENGE, Tami is available to answer questions.
KOT – Tib Raises 20 Reps each leg.