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

 

 

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