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ACF WOD: 7.4.15 “The Beautiful Red, White and Blue”

ACF WOD: 7.4.15 “The Beautiful Red, White and Blue”

Happy 4th of July! We celebrate today by honoring one of our fallen.

Hero workout: “PK”

Complete 5 rounds for time of:

  • 10 Back Squats (225#/145#)
  • 10 Deadlifts (275#/185#)
  • 400m Run
  • 2 Minute Rest

*You may turn this into a team workout if you please, rest while your partner completes one full round.

U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), in Fort Bragg, North Carolina. Pedersen-Keel was fatally injured in Jalrez District, Afghanistan, from small-arms fire from an Afghan security-forces member. He is survived by his mother and stepfather, Helen Pedersen Keiser and Bob Keiser; father, Henry Keel; sister, Mary Elizabeth Keel; and fiancèe, Celeste Pizza.


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