Weekend WOD

Strength:

   OFF


Conditioning:

   "Bradshaw" -- This is a CrossFit main site Hero WOD dedicated to U.S. Army First Lieutenant Brian Bradshaw who died in Afghanistan, in 2009, serving our country. We at Certified Awesome have the upmost appreciation and respect for your sacrifice. Thanks Brother.

   "Bradshaw"
     10 rounds of:
       3 Handstand Pushups
       6 Deadlifts (225# for men/ 155# for women)
       12 Pull ups
       24 Double Unders

   Intermediate:
    10 rounds of:
      6 Pushups
      6 Deadlifts (155#/ 105#)
      6 Pullups
      12 Double Unders/ 12 Tuck Jumps/ 24 Single Unders

   Beginner:
     5 rounds of:
       6 Pushups
       6 Deadlifts (105#/ 75#)
       6 Jumping Pull ups
       12 Double Unders/ 12 Tuck Jumps/ 24 Single Unders

*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.

WOD DEMO - This is just the first four rounds of the WOD.

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