8.13.14 – WOD

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.



Warm-up: 3 rounds for Quality of:

8 (each side) Single legged banded Hip Extension w/ twist and pause 2 secs
30 second Single legged Shoulder Bridge (L)
30 second Single legged Shoulder Bridge (R)
200 meter Jog

Strength: Pause Front Squats 5 x 2

*same load across; pause 2 full seconds at rock bottom

Hero WOD: “Bell”

3 rounds for time of:
21 Deadlifts, 185/115 pounds
15 pull-ups
9 Front Squats, 185/115 pounds

*this WOD has a 20 minute time cap


Warm-up: Coach’s choice —> group style

WOD: Partner “Kelly”

5 rounds for time of:

Run 400 meters together
30 Wall Balls (one person works at a time)
30 Box Jumps (one person works at a time)

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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