Warm-up & Mobility: 15 Minutes

Part 1 – Skills – 15 min
Fitness: Pull-up scales and beat swings
Performance: Kipping application to the Pull Up and other movements

Part 2 – Conditioning: For Veteran’s Day, we honor one of our fallen heroes, Bradley Smith

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

“Bradley” – 10 RFT of –

  • 100m Sprint
  • 10 Pull-ups
  • 100m Sprint
  • 10 Burpees
  • Rest 60 sec

Fitness: Substitute Ring Rows for Pull-ups
Performance: As written