1) WARM-UP:

Stretch

Mobility: Iron cross x 10, lunge with twist x 10

2 Rounds:

10 x Lunges

5 x Burpees

10 x DB Row

2) STRENGTH: Alt. EMOM 12

Shoulder Press x 6

Ring Rows x 12

DB Bulgarian Squat x 6 each

3) METCON: Hero WOD “Bradley”

Individual or partner (run 100m together, alternate movements each round)

10 Rounds for time:

100m run

10 x Pull-ups (scaled band or jumping)

100m run

10 x Burpees

30 sec rest

*Rx+ with weighted vest

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, KS, 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.

More about Bradley, the origins of this workout and the causes you can support in his memory can be found at bradleywod.com.

The "Bradley" Hero WOD was first posted on crossfit.com as the workout of the day for Wednesday, August 16, 2011 (110816).