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Paleo Update on the Nutrition Blog!

Be sure to wear long socks or longer shorts/tights to protect your ankles and thighs on the rope climb!

Monday

Warm up:

2 lengths crab walk
1 length centipede
2 lengths bear crawl
Frog Stand, 10 to 30 sec hold, 3 sets
10 scapula pullups
10 knees to elbows
20 kb swings

Strength: Pullups
3 sets of 5-10 bodyweight, banded or weighted pullups
WOD:

"White"

Five rounds for time of:
15' Rope climb, 3 ascents (sub 20 rope jumps)
10 Toes to bar
21 Walking lunge steps with 45lb/25lb plate held overhead
Run 400 meters

With large classes, we will start at different stations.

Kristan Clever 21:18, Candice Ruiz 21:21 (25lb lunge), Kenneth Cutrer21:47, Rebecca Voigt 23:07, Katie Hogan 27:31, Lindsey Valenzuela27:47.
Post time to comments.

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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.