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Every 1:30 x 8 Sets
1 Front Squat
*Start Around 50-55% And Build To Heavy Single
Fitness Strength Work
16 Alternating DB Step-Ups (DB in each hand)
16 Hollow Rocks
3 Rounds For Time (15:00 CAP)
21 Deadlifts (185/125)
9 Front Squats (185/125 *from the floor)
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.
3 Rounds For Time
15 Double DB Deadlifts (35/25#)
12 Ring Rows
9 Double DB Front Squats
EMOM x 6:
1-5 Ring Muscle-Ups
Post Results to the whiteboard.