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 Special Forces Group (Airborne), in Fort Bragg, North Carolina. Pedersen-Keel was fatally injured in Jalrez District, Afghanistan, from small-arms fire from an Afghan security-forces member. He is survived by his mother and stepfather, Helen Pedersen Keiser and Bob Keiser; father, Henry Keel; sister, Mary Elizabeth Keel; and fiancèe, Celeste Pizza.
Mobility:
Super Front Rack – 1:300 each arm
Banded Olympic Wall Squat – 1:30
Quad Smash – 1:30 each leg
Post time and experiences to comments
“PK”: 27:29 Rx
Wow that was toasty
28:35
Modified
155# DL
95# back squats
T. 35:32. Mod Mod 133# BS and 135# DL.
D. 30:47. Dropped from 225 to 205 on BS and from 245 to 225 on DL after 2 rounds.
Congrats to you RX’ers on that one. That was too heavy for this old man.
43:34 Rx. Did the first round with 203# DL instead ok 183# on accident.
I was just happy to finish the reps.
Don’t know how the AM classes did that without the rest
That was a rough one. I have to apologize to the morning classes. I totally forgot that there was suppose to be 2 minutes of rest after each round. Oops. 🙂
“PK” (w/o rest)
23:11 Rx
I have been exhausted all afternoon.
36:01. 2 reps @ 153# then rest at 133# DL and 133#/123# BS (dropped weight after 2.5 rounds because my form was getting bad).
That was probably among the 5 hardest WODs I have experienced at MP. Running tomorrow is going to be rough. Congrats to everyone-especially the morning no-resters.
30:36rx NO rest!
Ooops???….Jimmy…come on your killin me