July 20, 2022

Posted By: Christi

REMINDER…Modified hours this THURSDAY!
5am, 6am, 9am classes ONLY and 4-6pm Open Gym

5 rounds for time of:
3 Rope Climbs, 15 ft
10 Toes-to-bars
21 Plate Overhead Walking Lunges, 45/35 lbs
Run, 400 m
Goal: sub 15 mins

“White” U.S. Army 1st Lt. 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 Oct. 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, Capt. Jason Stumpf; parents, Robert and Deborah; brother, Josh; and sister, Brittney.

Our hero workout today is five rounds and has no loading. The rope climb should be steady and consistent and with three reps should take you no longer than 90 seconds. The toes to bar will also tax the grip so consider breaking these up early if needed. The overhead walking lunges with a 45 pound plate and should have you working to keep elbows locked out while reaching your front foot out far enough so your knees stay stacked over your heel. This is an excellent workout to find a strong and steady pace on. If you manage your work correctly you may even be able to increase speed on the last two rounds.

Optional Accessory – :90 sec/side each
True Hip Stretch w/ Band Distraction
Banded Lat Stretch
Pigeon Stretch