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Agate Pass CrossFit – CrossFit

HERO WOD

Bradley (Time)

10 Rounds for time of:

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here

Skill/Strength

Handstand Walk progression

10-15 minutes to work on Handstsnd progressions

1. HS hold on box

2. Wall

3. Shoulder touches off box in pike

4. Freestanding Handstand

5. Assisted Walk

6. regular HSW

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