#redfriday #herowod #honorthefallen #bradshaw

 

Mobility

RBM Stretch

Tricep Door Stretch

10 Good Mornings

10 Trunk twists

10 Forward Arm Swings

Wrist Stretch

 

Warm up/Gymnastics Skill:

15 min EMOM:

  1. 40 DUs (or 35 seconds of DU practice.. No Singles allowed)
  2. 4 Strict Pull Ups + 2 Wide Grip Strict Pull ups
  3. 10 sec Hollow Hold + 10 Hollow Rocks + 8 Sec Hollow hold + 8 Hollow Rocks
  4. 15 second HS Hold
  5. 15 Air Squats

 

Scale:

For #2

2 Regular Grip Negatives + 2 Wide Grip Negatives

 

 

WOD: “Bradshaw”

10 RFT:

3 HSPUs

6 Dead Lifts 225/155

12 Pull Ups

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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