6.14.16 Workout of the Day

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

CrossFit

General WU: Coaches Choice

Specific WU:In 6-8 minutes, complete 3x3 ascending to Strength weight

Strength:.Clean Complex

Every two minutes, for 12 minutes: Power Clean + Squat Clean

*Hit a heavy single if feeling good.*

As always, mechanics and technique over form!

WOD 1: 5RFT: Run 400 Meters 12 Front Squats (95/65 lbs) 12 C2B Pull-Ups

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: In 6-8 minutes hit 20 reps of:

most manageable pull-up progression +300 m run (exit sign)

WOD 1: Hero WOD "Bradley"

10 rounds for time of: Sprint 100 meters (CF-843 sign) 10 Pull-ups/ Progressions Sprint 100 meters 10 Burpees Mandatory Rest 30 seconds

Score= Total time including the 30 rest after every set

Midline: Coaches Choice