Wednesday 060717

Row your boats

Row your boats

Clean Complex
Every 90 seconds for 5 sets, ascending
1 Deadlift + 2 Hang Power Cleans + 1 Power Clean

3 Rounds for Time
21 Deadlifts (185/125lbs)
15 Pull Ups
9 Front Squats (185/125lbs)

Air Force Senior Airman Bryan R. Bell, 23, of Erie, PA, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, LA, 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.

Coaches Note: Do you know what a Hero WOD is? It's a workout that we complete in honor of a fallen hero. A armed service member, first responder, or someone who gave their life in the line of duty. They are designed with the intention of bringing a more physical or mental challenge. Hero WOD's can remind us that getting to complete a workout is a gift, not a chore. It's a gift that those who protect us from the immediate threats and those we never even knew about, have given us...daily. 
No matter how hard, heavy it may feel or tired we may be, smile and enjoy the gift you've been given. 
- Coach Mat