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1 September, 2017

Warm Up

Team Warm Up

Shoulder Mobility on rig

10 OHS with PVC pipe after shoulder pass through

Med ball toss over the rig to your partner for 1 min

Wall balls for 1 min, partner does mountain climbers while waiting to go

-then switch

Then end with 10 synchronized inch worm with a push up in the bottom 


A) OHS 70x5, 75x5, 80x3, 85x1

Rest 1 min b/w sets


B) Bell

3 Rounds

21 Deadlifts 185/125

15 Pull Ups

9 Front Squats


Cool Down

High Fives, write down your Benchmark workout and hope to see you tomorrow.


Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.



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