CrossFit WOD for Friday 12-2-2016

WOD

Dec 1, 2016

Hero WOD: US Army First Lieutenant Brian Bradshaw, 24, died in Kheyl, Afganistan on June 25th 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle.

Don’t give up during the WOD, do it for Bradshaw. 

Warm-up

200m Run then 3 sets of the following:

  • 10 Goblet Squats
  • 10 Push Ups
  • 10 Lateral Squats
  • 10 Russian Swings

Mobility

10 Banded Pass thrus and 10 Slow Cherry Pickers

Skill/Strength

  1. Warm Up Deadlift for Metcon and set up/practice other movements 

METCON: “Bradshaw” 10 RFT

  • 3 HSPU (Mod: 2 Wall Climbs)
  • 6 Deadlifts (225/155)
  • 12 Pull Ups
  • 24 DUs (Mod: 12 Tuck Jumps)

Accessory Work

  • Russian Twists 3×20 with 60s in between sets
<iframe src="https://www.youtube.com/embed/_z6JgP219T8" width="853" height="480" frameborder="0" allowfullscreen="allowfullscreen"></iframe>

https://youtu.be/iMNnvhg1JcM

Strict and Kipping Handstand Push Up

Compliments of Reebok CrossFit One

“Don’t watch the clock, do what it does: keep going.”
– Sam Levensen