If you are coming to the 6:30am WOD make sure to dress warm!! I don’t have the heat programmed yet and Karen is coaching and has not been shown how to set the heat.
See WOD at box.
WOD Teams of Two:
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50 back extensions
50 wall-ball shots, 20/14-lb. ball
50 box jumps, 24/20-inch
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.
3 rounds for time of:
185/125-lb. deadlifts, 21 reps
185/125-lb. front squats, 9 reps
-from the floor, no rack
-should be a deadlift weight you can go unbroken
-should be a front squat weight that you break up no more than two times with a short break (ex. three sets of three with a 20-30 second rest in-between)
-use a pull-up progression that you break up into no more than 3 sets of 5 with a 10-20 sec. break in-between