Strength & Conditioning: In honor of our Independence Day, here is a hero WOD. “PK” 5 rounds for time of: 10 Back Squats (225/150) 10 Deadlifts (275/183) 400m Run   WOD courtesy of http://www.crossfit.com/ U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd...Read More