Bell 

3 rounds for time of:
185-lb. deadlifts, 21 reps
15 pull-ups
185-lb. front squats, 9 reps

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 

Lower body complex warm up

3x

1. 5 single leg bridges (R/L)

2. 5 reverse lunges

3. 5 squats

4. 5 toy soldiers

5. 5 jump lunges

6. 5 squat jumps

7. 5 lateral lunges

8. 5 skater jumps

WOD

4 rounds:

With a SB (As heavy as possible)

30 deadlifts 

20 Hang power cleans

10 shoulder to overhead 

Warm Up 

Mid section warm up #1

2 minutes of the coach's choice cardio movement 

3x 15 of:

1. Hollow rocks

2. Tucks

3. V-ups

4. Sit ups

Partner WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

7 minute ping pong

2x (20 second sprint)

3 - burpee + 2 push up complex

*3 minute rest period

Game:

7 minute ping pong

2x (20 second sprint)

3 - burpee + 2 squat jump complex

*3 minute rest period

Cash out:

7 minute ping pong

2x (20 second sprint)

3 - 6 mountain climber + stand up +burpee

Bonus

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