Warmup:

500 m row or 400 m run

Mobility:

Dynamic stretch/CS

B warmup

2 rounds of:

30 second handstand hold or 10 pushups

5 shoulder kips

10 SDHP with empty barbell

Workout warmup:

5x5 deadlift working up to your workout weight+

Workout:

Bradshaw

10 Rounds for Time

• 3 Handstand Push-Ups

• 6 Deadlift 185/125, Hero (225/155 lb)

• 12 Pull-Ups

• 24 Double-Unders

Dedicated to U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle.

He is survived by his parents, Paul and Mary, and brother Robert.

The “Bradshaw” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, October 23, 2011 (111023).