Saturday - 11/11/2017

Happy Veteran's Day!
Thank you to all who have and continue to serve this great country.


Warm Up:

Banded Shoulder Activation
10m Inchworm + Push-up
30 Mountain Climbers
24 DU (2:1)
30 Mountain Climbers
24 DU (2:1)
10 Ring Rows
5 Strict Pull-ups
Practice Pull-ups - keep it light
20 Banded Goodmornings
15 Russian KB Swings, heavy
Warm Up Deadlift
10 Push-ups to Pike
Practice HSPU
Warm Up Round:
-4 Deadlifts
-6 Pull-ups
-12 DUs


"Bradshaw" - 10 RFT

6 Deadlifts (225/155)
12 Pull-ups
24 DUs

Suggested Scale:
10 RFT
3 HR Push-ups

6 Deadlifts (155/105)
12 Ring Rows
48 Single-unders

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.