Monday 7-7-14

 In WODs

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.

Warm Up

Coach’s Choice


Back Squat


A. Back Squat 3×5 (5+) Across
If you hit your last 3×5 successfully, add a TOTAL of 5 lbs to the bar and maintain that weight for ALL 3 SETS. If you failed, drop 30lbs.

B. “Bell”
3 rounds for time of:
185/135-lb. deadlifts, 21 reps
15 pull-ups
185/135-lb. front squats, 9 reps


Travel WOD

5 rounds
15 Hand Release Push-ups
30 sec Plank (top of the push-up)
5 rounds
25 Sit-ups
25 Hollow Rock
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