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. Enlarge image 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.
tess
11/14/2011 05:10:15 am
ahhh! This wod looks awesome. I'm so swamped with school, I don't think I can make it. Bummer! Comments are closed.
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