CrossFit Kivnon 180523


Hero WOD Wednesday “Bradley” 10 Rounds for time of: 100m Sprint which will be our fence run  10 Pull-ups sub jumping pull-ups sub banded pu 100m Sprint- fence run  10 Burpees Rest 30 seconds- TAKE A FULL 30 seconds rest 

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

If you have a 20# vest wear it... This isn’t Rx+ Also, to help avoid tearing your hands before murph on Monday ... alternate between grabbing the rig with your palms then your fingers. If you can’t do that try to hold the bar tight and avoid swinging on the bar.


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