Monday, 0630 class is canceled this week only. Sorry for any inconvenience.
This WOD is dedicated to 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. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.
Conditioning:
Hero WOD “Bell”
21 Deadlifts (185/133)
15 Pull-ups
9 Front Squats (185/133)*
3 Rounds for time
*No racks
Skill:
0:30 Side plank hold (right)
0:30 Rest
0:30 Side plank hold (left)
1:00 Rest
3 Sets for quality
Post results and experience to comments
16:05 #123
Not feeling well today. Lightheaded. Lots of breaks. Too much Vegas.
Good thing is PLU sets improved every round.
6:47 Rx
Great WOD!
Rd1: UB on each movement
Rd2&3: 14/7 DL, UB on rest
Next time try going UB on all.
14:47rx first 2 rounds and dropped to 135# round 3.
Back and hips were feeling really tight.
18:34 Rx
Just getting off a plane and 6hrs sleep made this feel extra tough
Butterfly pull-ups felt great, everything else may as well have been 2000 pounds.
Great WOD that I’d like to retest someday!