Today's workout will have 2 versions. Athletes may decide which workout they want to do. Choose one.

 

Mobility

RBM Stretch

Tricep Door Stretch

10 Pass Throughs

10 Good Mornings

10 Trunk twists

10 Forward Arm Swings

Wrist Stretch

 

Warm up:

400m Run

2 Rounds of “Cindy”

400m Run

 

Overhead Squats

50%x9

60%x7

70%x5

75%x3

80%x3

50%x12

 

WOD: “Bradshaw V1"

10 RFT: 25 min Time Cap

3 HSPUs

6 Dead Lifts 225/155

12 Pull Ups

24 DUs (72 Singles)

 

OR

 

WOD: “Bradshaw V2"

10 RFT: 25 min Time Cap

3 HSPUs

6 Dead Lifts 225/155

12 American KB swings 70/53

24 DUs (72 Singles)

 

 

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, 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.

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