By June 16, 2022 No Comments
Friday, June 17


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.

1:00 Fragon
1:00 Archer

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.