Warmup:

2:00 Row

-then-

8Min AMRAP:

5 empty bar RDLS

5 empty bar muscle cleans

10 Cobra to Down Dog

5 Cobra to Hip Snap

10 Dead Bugs

Barbell Warmup – With an empty barbell and hands in clean grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, hang power clean, power clean from mid-shin

WOD:

“Bruiser”

37 min AMRAP:

4 Deadlift (185/135)

27 Power Cleans (95/75)

11 Cal Row

1 Burpee

Pic courtesy of Luke.af.mil.

Today’s WOD is a tribute/Hero WOD in honor of Lt Col Frank “Bruiser” Bryant.  Click on the link for more info on Bruiser. As with any Hero WOD, you want to push a little harder to honor those no longer here.  That said, try to keep rest as the transition time between one movement and the next. Significance of the number: 4-27-2011, Bruiser’s KIA date. 1 – for his one son, 37- his age.  For more info on Bruiser, click here.

Scaling Options:

DL Bar weight -> 155/105 -> as needed

PC Bar weight -> 75/55 -> as needed

Cool Down:

Iron Cross – 1 Min per side

Banded hamstring stretch – 1 Min per side