Bell

Today we’re going to get after a new hero WOD.  Similar to the workout on Friday, this one might not look like a lot on paper, but if we’re going to get after it with any kind of speed, we’ll have to be mindful of our scaling.  There will be a 15 minute cap – that mean 5 minutes per round or 6-7 seconds per rep.  Scale appropriately knowing that we’ll be using the same bar for both the deadlifts and front squats (and that means we’ll have to clean the bar from the floor before we squat it).  The weight will feel lighter for the deads than the squats – that’s why there are more of them.  Load up and let’s get to work.

Push Press

4-4-4-4-4

3 rounds

21 deadlifts (185/135)

15 pull ups

9 front squats (185/135)

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.

Reminder: Our Thursday evening classes are all backed up an hour for this week as we will be hosting “The Space In Between: Art, Green Space and the Public Realm”, a gathering of neighbors who would like to reimagine what is possible with the revitalization of Union Square at 7:30pm (you are all invited).  There will be a 4pm, 5pm and 6pm class and no 7pm class.