CrossFit – Fri, Jan 17
Wholly Balls are in for purchase!   A clean and delicious protein snacks, great after a hard workout!Monday – 2 classes 8:30am & 9:30am – reservations needed!

Warm-up

10:

hinge reach

alt runners lunge w/rotation

inch worms

scap pull ups

30 sec jump rope

8:

good mornings

back squat

deadlift

kip swings

30 sec jump rope crossovers

5:

GM

BS

DL

Pull Ups

30 sec handstand hold

3 HSPU

–Deadlift build to weight–

Bradshaw (Time)
10 Rounds for Time
3 Handstand Push-Ups
6 Deadlift (225/155 lb)
12 Pull-Ups
24 Double-Unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
https://www.crossfit.com/workout/2011/10/23#/comments

Cooldown

band shoulder overhead

bretzel

standing pancake