Friday, October 6th 2017

Warm-Up:
Run 800m or 3 Minutes of Double Unders
10 Spiderman Lunges
10 Inchworm To Push Up
20 Alternating Torso Twists
3-Way Banded Stretch
10 Wrist, Elbow, & Arm Circles
20 Kips on the Pull-Up Bar

Pre-WOD:
Find a challenging Front Squat weight that you can Power Clean
and use the weight in the WOD

Workout of The Day:
"Bell"
3 rounds for time of:
21 Deadlifts 185/115
15 Pull-Ups
9 Front Squats 185/115

Story of "Bell": 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.