PK

5 rounds for time of:
225-lb. back squats, 10 reps
275-lb. deadlifts, 10 reps
400-meter sprint
Rest 2 minutes

Post time to comments.

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.

Body weight Warm Up #1

3x 10 reps

Explosive reverse lunges (bring knee to chest)

Shoulder tap push-ups (cross-body)

3 tucks + 1 v-up

3 straddle reach throughs + inchworm

Ring/TRX/ sheet rows

Pop squats

Skill

Movements and modifications 

WOD

3 rounds of:

10 strict pull ups/ 20 rows (ring/TRX/bands)

10 strict ring dips/ 20 box or bench dips

10 weighted step ups 

KB Warm Up #3

3x 10

Around the world (both directions)

Russian swings

Figure 8 (both directions)

H2H swings

Wallball sub

Skill

Movements and modifications 

Partner WOD

5x 

Ping pong

2x 10 KBS

2x 20 double unders or taps 

2x 10 KB press

2x 10 mountain climbers

Single Arm DB Warm up #1 

10 DB deadlifts (5 right/ 5 left)

Walking lunge complex 10m

10 DB row (5 right/ 5 left)

Inchworm 10m

10 DB cleans (5 right/ 5 left)

Toy soldiers 10m

10 DB snatches (5 right/ 5 left)

Walking pigeon 10m

10 DB OHS (5 right/ 5 left)

Skill 

Movement standards and modifications 

WOD

DB or KB snatch

5x 

30:30

DB or KB snatch

Burpees

Flutter kicks

Body Weight Warm up #1

3x 10 reps

Explosive reverse lunges (bring knee to chest)

Shoulder tap push-ups (cross-body)

3 tucks + 1 v-up

3 straddle reach throughs + inchworm

Ring/TRX/ sheet rows

Pop squats

Skill

Movements and modifications 

WOD

4 rounds for time:

200m run or 1.20 minute run

30 air squats