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LtWhiteHero_thWarm-up Drills
I. Row 3:00
II. 10-8-6 reps of
KB Swings (24/16kg)
Push-ups (CFGS)
Hollow Rocks
III. Mobility

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.

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Skill Development
50 x Back Extensions (or Good Mornings x 45lbs) at your own pace.

Samy Daghir

8 thoughts on “10.22.2013”

  1. 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.


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