SATURDAY 6-13-15

Warm-up

20min

  • Agility

  • Animal Flow Dynamic Warm-up

Ape wrist & hip stretch 10ea
Ape Reach 10ea
Ape Flexion Chain 10ea
Twisting Hip Stretch 10ea (or advanced)
Loaded Beast Stretch 10ea
Crab Reach 10ea
Scorpion Reach 10ea

Weightlifting

20min

  • Push Press (5x5)

Metcon

  • Bell (Time)

3 Rounds for time of:

21 Deadlifts, 185#
15 Pull-ups
9 Front Squats, 185#

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