Bradshaw

Competition Class

Strength

Rest Day

Walk or bike for 15+ min casually
Pick 3 lower body mobility exercises
Pick 3 upper body mobility exercises
Do them
Recover Hard

 

MetCon

CLASS

10min EMOM
Pull-up Tech
*progressions for pull-ups, C2Bs or Bar MU

BRADSHAW
10 Rounds for Time:
3 HSPU or DBL DB Push Press
6 Deadlifts 225/155
12 Pull-ups
24 Double Unders

25min time cap

Dedicated to U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, 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. The Bradshaw Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, October 23, 2011 (111023).