Wednesday – 070313

Malcolm expressing mid lift jubilation getting a 275# split jerk PR.  He ended up getting 285, a 50# PR.

Malcolm expressing mid lift jubilation getting a 275# split jerk PR. He ended up getting 285, a 50# PR.

Warm-up
2 Rounds:
One minute bird dog hold, 30 seconds on each side
10 Shoulder dislocates
10 Ring rows
10 Burpees

Workout of the Day
“Bradshaw”
10 rounds for time of:
3 Handstand push-ups
6 Deadlifts (225 lbs)
12 Pull-ups
24 Double-unders

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle.

He is survived by his parents, Paul and Mary, and brother Robert.

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