Hero WOD: “Bradley” – CFS


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.

Shoulder Prehab
Bandy Pull-Aparts
Ring Rows
Y’s, T’s, I’s, W’s

Hero WOD
10 Rounds
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

Level 2- 8 Rounds
Level 1 – 6 Rounds


  • Nick Alonso

    10/29/2016 @ 8:06 pm

    Thank you Retta for an awesome shoulder warmup routine. It is definitly becoming one of my staples.
    WOD: 27:00 Rx

  • KB

    10/29/2016 @ 5:41 pm

    Wod + mobility class

  • jason barrow

    10/29/2016 @ 3:24 pm

    Can’t say enough good things about that Retta shoulder warmup, was shocked how good my shoulders felt when I got up on the bar.

    WOD: 27:14 Rx

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