Friday, June 17
WOD
Warm-up:
10 Leg swing
4 Inchworm
8 Bootstrapper
8 Air squat
10 Superman
10 Scorpion
10 Hollow rock
10 Glute bridge
10 Fire hydrant
6 Spiderman lunge
8 Top down deadlift
4 Front squat
10 Shoulder circles
5 Kip swing
5 Pullup
5 minutes to warm up DL and FS
Hero WOD “Bell”
3 RFT:
21 Deadlift (Rx-185/135, Scale I-155/105, Scale II- 115/80, Scale III-96/65)
15 Pullup
9 Front squat (Same as DL, weight must be cleaned from floor)
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.
Mobility:
1:00 Fragon
1:00 Archer
