WOD - 6/23/14

Monday

Skill:  Pull-ups

Strength:  Back Squat – 65% x 5, 75% x 5, 85% x 5

*(Percentages are based off of 90% 1RM)

WOD:  Bradley

10 Rounds

  • 100m Sprint
  • 10 Pull-ups
  • 100m Sprint
  • 10 Burpees

*Rest 30 sec.

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

Post Workout:  Foam Roll/Mash-lats, hip flexors, hamstrings, glutes

Challenge of the Week:  Max push-ups in 1 minute.

*Post score to whiteboard