Tuesday, 25 June 2013

Reminder:  There are no scheduled classes due to the various summer detail schedules.  Feel free to email me at blackandgoldcrossfit@gmail.com if you would like help trying to find someone to link up with to workout with.

Hero WOD: "Bradshaw"
10 Rounds for Time of:
- 3 Hand-Stand Push-Ups
- 6 Deadlifts (225#/155#)
- 12 Pull-Ups
- 24 Double 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.







Recommended Warm-Up:
3 Rounds of:
- 10 Double Unders
- 10 Good Mornings (PVC Pipe or empty bar)
- 5 Inchworm Push-Ups