Warm-up
5:00 Jump Rope/Stretching
On Coach’s Call
-Singles
-Alternating Feet
-High Knees
-Butt Kickers
-Double Unders or attempts
Mobility
Banded Shoulder Stretching
Skill
Handstand Push-ups
Hero WOD “Bradshaw”
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.
“Bradshaw”
10 Rounds
3 Handstand Push-ups
6 Deadlifts 225|155
12 Pull-ups
21 Double Unders
Level 2 – 8 rounds; 185|115, 7 pull-ups, 12 Double Unders
Level 1 – 6 rounds; 135| 95, 6 push ups, 6 Pull-ups, 30 singles
Coaches Note: 120 Pull-ups is a lot of pull-ups. Please be responsible and scale as necessary.Finish up early? Take some time to stretch the lat on the pull up structure along with some banded hamstring and calf stretching.
Extra Work
Every 2:00 for 10:00
3 Power Cleans – Hands Stay on the bar the whole time