Wednesday 3-9-16

GROUP WARM-UP:
2 rounds
Lunge – Crab Walk
Spidey – Inchworm
Squat jump – SLM
Butt Kicker – High Knee
then
4 rounds
:15 Plank
:15 Superman
:15 side plank
:15 side plank

WOD:
“PK”
Five rounds for time
10 back Squat #225/155
10 Deadlift #275/185
400 meter run
2:00 Rest

U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), in Fort Bragg, North Carolina. Pedersen-Keel was fatally injured in Jalrez District, Afghanistan, from small-arms fire from an Afghan security-forces member. He is survived by his mother and stepfather, Helen Pedersen Keiser and Bob Keiser; father, Henry Keel; sister, Mary Elizabeth Keel; and fiancèe, Celeste Pizza.

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