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Workout of the day – Thursday July 4th 2024

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8am Class – Olympic lifting total

Take 20 min to find a 1RM snatch, then 20 min to find a 1RM clean & jerk

9am & 10am classes

Warm up

5 min AMRAP:

20 single unders / double unders

10 alternating lunges

10 supermen holding a PVC in overhead position

10 hollow rocks holding a PVC in overhead position

Hero WOD – “Bradshaw”

10 rounds for time:

3 handstand pushups

6 deadlifts 225/155 lbs

12 pullups

24 double unders

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.