Wednesday, July 4

9:00am CLASS ONLY

Warmup
2 Rounds
250 Row
10 Shoulder Rollout(band)
10 Walking Toe Touch
:30 Plank

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.

White
3 rope climbs
10 toes to bar
21 walking lunge overhead (45/25)
400m run
x5

*40min time cap
*avg time 28min
*sub 10 pullup for rope climb

Finsher
2min wrist stretch as group
then
100 band pull apart