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+ What Does Discipline Look Like? – Invictus Fitness

CrossFit WOD for Friday 11/17

“BRADSHAW”

10 rounds for time:
3 handstand pushups
6 deadlifts, 102/65kg
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.

Post time to whiteboard.

Olympic Weightlifting WOD – Week 2/4, Day 3/3

Coach’s choice!

Powerlifting WOD – Week 7/7, Day 3/4

bench press 1RM, jerk 1RM, accessories

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.