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October 13 2016


October 13 2016


October 13 2016

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, 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.

Don’t forget to keep up on your recovery and flexibility with ROMWOD! Here is the exclusive link for CrossFit Strongsville members that grants an extra week for free!

Take time to work on:
Handstand Push Ups, Pull Ups and Double Unders
Use this time to be coached on how to improve the movements rather than defaulting to scaling.

10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225/155 lbs
12 Pull-ups
24 Double Unders

We haven’t had the pleasure of performing this Hero WOD yet at CrossFit Strongsville, so we’re well overdue to pay hommage. It incorporates some fairly challenging gymnastic movements, and it’s worth it to test your limits a little more with each of them. There will be time dedicated before the WOD to receive coaching on how you can improve on them, so use it! Do your best explore better movement patterns rather than simply defaulting to the modifications, it’s the only way you’ll eventually master a difficult task. The WOD should take between 15 and 30 minutes, so let’s not simply fly through it without giving it the best you’ve got.