Main – CrossFit
Today’s WOD has special meaning to my EOD family. I noticed this was on the main site and couldn’t pass up the chance to show respect.
Explosive Ordnance Disposal, Journeyman
Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device.
Remember why & how we became, The United States of America.
Warm-up
Warm Up # 3 (No Measure)
Perform 60 seconds of each movement, then stretch. Keep movements to a moderate pace.
Alternating Step Ups
Jump Rope
High Knees
Walking Lunge
Kettlebell Swing
Push Ups
Air Squats
Jump Rope
Burpees
Stretches: Oly Wall Sit, T-Spine Smash, Twist/Scorpion
Strength & Skill
Ring Push Ups (Max-Max-Max)
Shoulder Press (5-5-5-5-5)
Metcon
Bell (Time)
3 rounds for time of:
185-lb. deadlifts, 21 reps
15 pull-ups
185-lb. front squats, 9 reps
*Pull from ground.
**Scale accordingly.