I. Run 400m or Row 500m
II. Foam Roller Learning & Prac App
III. Dynamic Series
AKA the ‘Scorpion Sandwich’
IV. Mobility Drills
5 Rounds for time of
3 x Rope Climbs
10 x Toes-to-Bar
21 x Overhead Walking Lunges (45/35lbs)
- Scaling protocol for Pull-ups will be 15 reps per round today if subbing for Rope Climbs.
- 20 x V-ups will be in place of 10 x Toes-to-bar where applicable.
- Adjust the weight or use bodyweight only for the Walking Lunges.
- Scaling Volume to three rounds or adhering to the options for time caps will also be applied as needed on an individual basis.
Post scores to comments.
Read about this Hero and how history was made through her service and sacrifice via the article linked HERE.
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.