Tuesday, March 12 WOD

Mobility: Shoulders, Partner PNF stretching

Skill Review: Rope Climb

Hero WOD: “White” 5 rounds for time of…

  • 3 Rope Climbs (touch white beam at top of rope)
  • 10 Toes to Bar
  • 21 Overhead Walking Lunges, 45/25lb plate
  • 400m Run

U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, 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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CFA Coach Fun Facts

Turn-Offs: Burpees, Excess Chalk use, Loss of mid-line stabilization including overextension

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