SUNDAY OCTOBER 23RD, 2011 (8:30PM - GUNTOWN)

SUNDAY OCTOBER 23RD, 2011 (8:30pM - GUNTOWN)

WOD

"Bradshaw"
10 rounds for time of:

3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders


John:  17:35 (185# DL)
Stephen: 20:22 (185# DL)
Louis: 7 rounds at 28 min. (6 elevated pushups sub for HSPU)


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.


Hero WODs are a different animal entirely and set apart from the standard CrossFit Workout of the Day (WOD). Always difficult, these workouts take on a different tone and require that the athlete separate themselves from the immediate, pressing difficultly of a workout in favor of a nod to the Hero, his sacrifice, and a world that is larger than the pain of the moment.

Rest In Peace Brian, thank you for your service.

Warm Up

- 25m duck walk
- 25m toe touch lunges
(repeat ^ 3x)
- 2 min shoulder work (dislocates w/ PCV, band distraction, floor rolls)


- 15 box jumps
- 5 hang power snatch w/ bar
(repeat ^ 3x)

Strength

Back Sqauat 5-5-5
185-205-225