Independence Day Workout “4 for the 4th”

WORKOUT 1 (7:00 a.m.)

3 rounds for time of:
• 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.

WORKOUT 2 (8:00 a.m.)

For time:
-1776 Meter row

WORKOUT 3 (9:00 a.m.)

For time:
-1776 Meter run (1.1 Miles)

WORKOUT 4 (10:00 a.m.)


Complete three rounds for time of:
-30 Squat cleans @95/65
-30 Pull-ups
-Run 800 meters

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

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