11-12-12

Weightlifting

Power snatch – 75% x 1 x 10; 1 min rest
High-hang clean & jerk – 60% x 1 x 10; 1 min rest
Front squat – 70% x 1; focus on speed up
GHD sit-ups – 50 total

Strength/Skill

Handstand push up practice; kipping practice

There is a lot of pulling and hamstring work in this WOD.

Conditioning

“Bradshaw”

10 rounds for time of:

3 Handstand push-ups
6 Deadlift, 225/145
12 Pull-ups
24 Double-unders (the sub for double unders is 4:1 single-unders)

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Enlarge image

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.