Day#27 Hero Saturday

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

Band rack stretch

Bar behind neck force extension both directions

(Add overhead if necessary)

Front squats 

Clean technique (add jerk if necessary)

Skill

Movement standards

WOD

Bell

3 Rounds for time of:

21 Deadlifts w/135 m/185

15 Pull-ups
9 Front Squats w/135 m/185