STRENGTH:
1) Speed Front Squats: 8 x 3 @65%, every 60s.
2) Touch N Go Deadlift (conventional): 3 x 3, adding weight each set. Rest 90s.
METCON:
“Bradshaw”
10 RFT:
3 HSPU (or 1-3 Wall Climbs)
6 Deadlifts (225, 155)
12 Pull-ups
24 Double Unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here.
AFTER PARTY:
Russian Twists with a plate: 3 x 20. Rest 60s.
Trivia QOD: What country has never won an Olympic medal?