WARMUP
10 min AMRAP
1 min cardio
10 leg swings
10 air squats
10 DB Bent Rows
10 Walking Lunges
5 Scap Retractions
3 Kip Swings
3 Toes to Bar
Then…
:30 deep squat
:30 Warrior Squats
STRENGTH
Front Squat
3 – 10
-find a heavy set of 3 then back off to a heavy set of 10
WOD
“White”
5 Rounds
3 Rope Climb
10 T2B
21 Walking Lunge w/ 45/35 lb plate OH
Goal: Sub 15 min
*Scale to 7 pull-ups instead of rope climbs
STIMULUS:
Duration: Moderate
Weight: Moderate
Skill: High
Volume: Moderate
“White”
U.S. Army 1st Lt. Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on Oct. 22, 2011, in Kandahar Province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.
She is survived by her husband, Capt. Jason Stumpf; parents, Robert and Deborah; brother, Josh; and sister, Brittney.
OPTIONAL POST WOD
400m Run or 500m Row
CrossFit Reserve 