I. Row 3:00
II. 10-8-6 reps of
KB Swings (24/16kg)
5 Rounds for time
3 x Rope climb
10 x Toes-2-Bar
21 x Overhead Walking Lunges (45lbs)
Run 400 meters
Notes: U.S. Army First Lieutenant 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 October 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 Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
Post scores to comments.
50 x Back Extensions (or Good Mornings x 45lbs) at your own pace.
8 thoughts on “10.22.2013”
32:30 (pu, leg lifts, 25#plate)
37:52 with 2 rope climbs and the rest were climbs to standing.
39:40 With banded pull ups
35:57 (pull-ups instead of rope climbs)
40:30 I think…..(with rope climbs… yes I’m still afraid of heights)
To my CFNH family- I can’t even begin to tell you how much this meant to me. I thank you all for putting your best foot forward on the day we honored my CST sister.