160409

8am Advanced WOD

MetCon (Time)
3 Rounds
21 Deadlifts (185 / 125)
15 Pull-ups
9 Front Squats (185 / 125)

In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here

Metcon (Time)
42-30-18
Shoulder to Overhead (95/65)
Air Squats

9am Oly and CF Intro
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10am WOD
Metcon ( Rounds and Reps)
*3 Partner WOD

25 Min AMRAP

P1 - 20 Wall Balls
P2 - 15 Hang Clean
P3 - 10 Box Jump Overs

*200m after each partner has completed the three movements.