EMOTM for 10 minutes:
-Even: 3 x 8 Count Body builders
-Odd: 3 bodyweight man makers (RX+ 25/15)
Based on the HERO WOD: “WHITE”
5 Rounds for time of:
-3 x 15′ Rope ascent
-10 Toes to bar
-21 Sandbag get-ups to press @30
Run 400 meters
*35 minute time cap.
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, and 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.
Afterburner: 5 x 100’ Bear crawls (RX+ with ruck of 20 pound vest)